WODs 25097 - 250913
9/ 7-9/13 Monday: Row 30 Calories 21 Power Snatches (95/65) 21 Knees To Elbows Row 20 Calories 15 Power Snatches 15 Knees To Elbows Row 10 Calories 9 Power Snatches 9 Knees To Elbows Tuesday Back Squat 10 x 3 reps @ 85% of 1RM WOD For Time 45 Double-unders 20 Alternating KB Cleans (55/35) 30 Double-unders 16 Alternating KB Cleans 15 Double-unders 12 Alternating KB Cleans Wednesday For Time 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups (scale: seated barbell shoulder press) 1-2-3-4-5-6-7-8-9-10 Strict Chest To Bar Pull-ups Thursday Front Squat 5 x 5 reps Increase weight on each set WOD Every 90 seconds for 15 minutes 4 Devils Presses (pick weight) 4 Box Jumps (24/20) Friday 20 minute AMRAP 5 Power Cleans (155/105) 7 Strict Ring Dips 9 Lateral Burpees Over Barbell Saturday Run 400 Meters 10 One Arm KB Thrusters 10 One Arm KB Thrusters 20 Pull-ups Run 400 Meters 8 One Arm KB Thrusters 8 One Arm KB Thrusters 16 Pull-ups Run 400 6 One Arm KB Thrusters 6 One Arm KB Th...