WODs 250803 - 250809
8/3-8/9
Monday
Single KB
7 Rounds
Right Arm
2 KB Snatches
2 KB Cleans
2 KB Squat Clean Thrusters
Left Arm
2 KB Snatches
2 KB Cleans
2 KB Squat Clean Thrusters
Rest 90 seconds
Tuesday
4 Rounds
45 seconds work/15 seconds rest
Row, Max Calories
Battle Rope
Box Jumps (20/20)
Shoulders To Overhead (95/65)
Medicine Ball Cleans (20/14)
Rest 1:15 between rounds
Wednesday
Every 2 minutes For 10 Minutes
Hang Power Clean + Squat Clean
Set 1: 5 sets @ 55%
Set 2: 5 sets @ 60%
Set 3: 5 sets @ 65%
Set 4: 3 sets @ 70%
Set 5: 3 sets @ 75%
WOD
2 Rounds For Time
15 Russian KB Swings (70/55)
15 Burpees
15 Pull-ups
15 Burpees
15 Russian KB Swings
Run 200 Meters
Thursday
12-10-8-6-4
Barbell Bench Press @70%
Double Kettlebell Squat Cleans
Ring Dips
Jack Knife Sit-ups x 2
Friday
5 Rounds For Time
8 Strict Pull-ups
40 Ft Walking Lunge
8 Toes To Bar
40 Ft Walking Lunge
Saturday
2 Rounds For Time
Row 1000 Meters
100 Double-unders
Run 1000 Meters