WODs 261004 - 261010

10/4-10/10

Monday:

Strength:

Snatch (full squat snatch)

5 reps @ 65%

3 reps @ 75%

2 reps @ 85%

2 reps @ 90%

WOD:

For max reps/calories:

2 Minutes: Air Bike (for calories)

Rest 2 Minutes

2 Minutes: Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes

2 Minutes: Row Max Calories

Rest 2 minutes

2 Minutes: Russian Kettlebell Swings (55/35)


Tuesday:

Strength:

Shoulder Press

3 x 8 reps @ 75%

WOD:

12 minute AMRAP

12 Toes-to-bar

9 Dumbbell Thrusters*

12 Dumbbell Front Rack Walking Lunges*

*Use the same pair of DB's for thrusters and walking lunges


Wednesday:

Back Squat

3 x 7 reps @ 75%

WOD 

3 rounds for reps of:

1 minute: Box Jumps (24/20)

1 minute: Wall Balls (20/14)

1 minute: Row(calories)

Rest 1 minute


Thursday:

Strength:

Power Clean

3 x 7 reps @ 75%

Front Squat

10 reps @ 65%

7 reps @ 75%

5 reps @ 85%

WOD:

Row 2,000 Meters


Friday:

3 Rounds For Time:

15 Hang Power Snatch (95/65)

5 Wall Walks

30 AbMat Sit-ups


Saturday:

3 Rounds For Time:

10 Strict Pull-ups

50 foot DB Farmers Carry (70's/50's)

10 Thrusters (95/65)

50 foot DB Farmers Carry

10 Lateral Burpees Over Barbell

50 foot DB Farmers Carry

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