WODs 260315 - 260321

3/15-3/20

Monday

Strength

Shoulder Press

5-5-3-1-1-1 Rep Max

WOD

3 Rounds For Time

Air Bike 500 Meters 

12 KB Goblet Squats (55/35)

15 Ring Push-ups


Tuesday

Strength

Deadlift 

5-5-3-3-3 rep Max

WOD

9 minute AMRAP

4 Strict Chest To Bar Pull-ups)

3 Box Jumps (24/20)

2 Power Cleans (135/95)


Wednesday

5 Rounds For Max Rep At Each Station

45 seconds: Battle Rope

Rest 15 seconds

45 seconds: Lateral KB Swing To Overhead Halo (35/25)

Rest 15 seconds

45 seconds: Hanging Knee Raise

Rest 15 seconds

45 seconds: Air Bike, Max Calories 

Rest 1:30 minutes between rounds 


Thursday 

Strength

Bench Press

5-5-3-1-1-1 Rep Max

WOD

4 Rounds For Time

12 Pull-ups

6 Hang Power Snatch (95/65)

30 Double-unders


Friday

5 Rounds For Time

Row 20/15 Calories

10 Toes To Bar

20 Push-ups


Saturday

Run 400 Meters

35 Wall Balls (20/14)

35 DB Hang Clean & Jerk (pick weight)

Run 400 Meters

25 Wall Balls

25 DB Hang Clean & Jerk

Run 400 Meters

15 Wall Balls

15 DB Hang Clean & Jerk


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