WODs 261101 - 261107

11/1 - 11/7

Monday:

Strength:

20 minutes to work up to a 5 RM Back Squat

WOD:

8 minute AMRAP/AMREP:

Ascending Ladder of

1 Goblet Squat (55/35)

1 Burpee

2 Goblet Squats

2 Burpees

3 Goblet Squats

3 Burpees

Continue to add one rep of goblet squats and burpees on each round until time expires.


Tuesday:

Strength:

20 minutes to work up to a 5 RM Dead-lift

WOD:

12 minute AMRAP

8 Push Presses (95/65)

6 Box Jumps (24/20)


Wednesday:

25 minutes

Row 2000 Meters

Then

AMRAP in remaining time

12 Wall Balls (20/14)

9 Power Snatches (95/65)

6 Chest To Bar Pull-ups


Thursday:

Strength:

15 minutes to work up to a 1 RM of the following complex

2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split)

Touch and go on the cleans. Do not drop the barbell

WOD:

5 Rounds For Time

60 Double-unders

12 Dead-lifts (225/155)

12 Push-ups


Friday:

5 Rounds For Time (25 minutes):

1 minute: Max Rep Power Clean & Jerk (95/65)

1 minute: Max Rep Pull-ups

1 minute: Max Rep Front Squats (95/65)

1 minute: Max Rep Kettlebell Swings(55/35)

1 minute Rest


Saturday:

For Time

Row 2000 Meters

Then,

50 Push Press (65/45)

50 Pull-ups

Then,

200 Single-unders

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