WODs 260517 - 260523

5/17-5/23

Monday

Snatch

5 x 3 reps

Increase weight on each set

Snatch Balance

5 x 3 reps @ 75% of heaviest weight lifted

WOD

9 minute AMRAP

Row 250 Meters

4 Strict Handstand Push-ups 

9 Single KB Hang Squat Cleans


Tuesday

10-9-8-7-6-5-4-3-2-1

Incline DB Bench Press (50’s/35’s)

Dead-lift (225/155)

DB Renegade Row (no push-up) (L/R Arms = 1 Rep) (35’s/25’s)

KB Dead Bug Bicycle (L/R legs = 1 Rep) (35/25)


Wednesday 

30 minute AMRAP

Run 100 Meters

5 Pull-ups 

10 Push-ups 

15 Air Squats


Thursday

Power Clean

5 x 3 reps

Increase weight on each set

Front Squat

3 x 7 reps

Increase weight on each set

Shoulder Press

3 x 7

Increase weight on each set


Friday

4 Rounds For Time

20 Russian KB Swings (55/35)

40 ft Walking Lunge

20 Jack Knife Sit-ups 


Saturday 

5 Rounds For Time

5 Bear Complex (95/65)

10 Ring Dips

Row 250 Meters

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