WODs 261011 - 261017

10/11-10/17

Monday

Strength:

Power Clean

3 x 5 @ 85%

WOD:

18-12-6

Back Squat (135/95)

9-6-3

Bar Muscle-up or Strict Chest To Bar Pull-ups

36-24-12

Double-unders


Tuesday:

Strength:

Dead-lift

5 x 5 reps

WOD:

Every minute, on the minute, for 10 minutes:

6 Russian Kettlebell Swings (55/35)

6 Burpees


Wednesday:

On a 25-minute clock,

Row 2000 Meters

Then perform as many rounds as possible of:

10 Chest-To-Bar Pull-ups

5 Hang Squat Cleans (155/105)

5 Push Presses (155/105)


Thursday:

Strength:

15 minutes to work up to a heavy set of the following complex:

Power Snatch +  Hang Squat Snatch + Overhead Squat

WOD:

21-15-9 rep rounds for time

Squat Snatch (95/65)

Ring Dips


Friday:

3 Rounds For Time

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Air Squats

30 Calorie Row

Rest 3 minutes between rounds


Saturday:

Run 200 Meters

21 Thrusters (95/65)

3 Rope Climbs

Run 300 Meters

15 Thrusters

2 Rope Climbs

Run 400 Meters

9 Thrusters

1 Rope Climb

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