WODs 260906 - 260912
9/6-9/12 Monday 4 Rounds For Time Air Bike 500 Meters 5 Chest To Bar Pull-ups 10 DB Hang Clean & Jerk (pick weight) 15 Toes to Bar 20 Box Step Ups (20/20) Tuesday Strength 20 minutes to work up to a 1 RM Bench Press WOD Row 2000 meters Every 2 minutes do 10 Pushups Wednesday Strength 20 minutes to work up to a 3RM Back Squat WOD 10 minute EMOM 3 Power Snatches + 5 Burpees (115/75) Thursday 5 minute AMRAP 8 Hang Squat Cleans (95/65) 8 Pull-ups Rest 1 minute. Then, 5 minute AMRAP 12 Front Squats (95/65) 12 AbMat Sit-ups Rest 1minute. Then, For Time Air Bike 50 Calories Friday Strength 20 minutes to work up to a 3 RM Dead-lift WOD 9 minute AMRAP/Rep 3-6-9-12-15-18-20-21 Pull-ups Push-ups Air Squats Saturday 10 Rounds For Time 10 Russian KB Swings (55/35) 5R/5L Single Arm KB Thrusters (55/35) 10R/10L KB Rows (55/35) 10 Hand Release Push-ups Run 100 Meters