WODs 260503 - 260509

 5/3-5/9


Monday

Strength

Power Clean

7 x 3 reps

Increase weight on each set

WOD

3 Rounds For Time

45 Double-unders

20 Toes To Bar

20 Alternating KB Squat Cleans


Tuesday

Strength 

5 sets of the following complex

1 Shoulder Press + 3 Push Press + 5 Push Jerk

Increase weight on each set

WOD

15-12-9 Rep Rounds For Time

Row-Calories

Burpee Box Jump (24/20)

Kettlebell Swings (70/55)


Wednesday

4 Rounds Each For Time

Run 400 Meters

4 Rounds

5 Pull-ups 

10 Push-ups 

15 Air Squats

Rest 2 minutes between rounds


Thursday

Snatch

7 x 3 reps

Increase weight on each set

WOD

8 Rounds (32 intervals)

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Rock

Tabata Side Plank


Friday

21-15-9 Rep Rounds For Time

Air Bike, Calories

Thrusters (95/65)

Lateral Burpees Over Barbell


Saturday

Closed

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