WODs 250511 - 250517

5/11-5/17

Monday

Power Clean 

7 x 2 reps

Increase weight on each set

WOD

4 minutes

Air Bike for Max Calories


Tuesday

4 Rounds

Right Side

5 KB Dead Stop Snatch

4 KB Front Rack Reverse Lunge

3 KB Single Arm Gorilla Row

2 Single Arm Thrusters

Left Side

5 KB Dead Stop Snatch

4 KB Front Rack Reverse Lunge

3 KB Single Arm Gorilla Row

2 Single Arm Thrusters

Jog 100 Meters


Wednesday

30 minute AMRAP

Run 200 Meters

10 pull-ups

20 Push-ups

30 Air Squats


Thursday

Squat Snatch

7 x 2 reps

Increase weight on each set

WOD

4 minutes 

Max Rep Double-unders or Single-unders


Friday

For Time

Air Bike 2000 Meters

Then

15-12-9-6-3

Bench Press (Body Weight)

Power Clean (3/4 Body Weight)

Box Jump (24/20)

Then,

Air Bike 2000 Meters


Saturday

4 Rounds 60 seconds work/30 seconds rest for max reps at each station

Battle Rope

Medicine Ball Cleans (20/14)

Mountain Climbers

Push Press (75/55)

Single-unders

Rest 2 minutes between rounds

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