WODS 03NOV – 07NOV

Monday

  1. 1RM  Power Clean and Jerk
  2. For time:
    • 1000 meter row/run, then
    • 6 Rounds for Time
      • 9 Front Squats 155/105#
      • 9 Chest to Bar Pullups
      • 9 KBS 2pd/1.5pd

Homework: 6×6 Front Squat, across

Tuesday

  1. 1RM Power Snatch
  2. With a Running Clock:
    • 3 min AMRAP
      • 3 Power Snatch 135/95#
      • 20 Double Unders
    • 4 min AMRAP
      • 4 Power Snatch 115/80#
      • 20 Double Unders
    • 5 min AMRAP
      • 5 Power Snatch 95/65#
      • 20 Double Unders

Wednesday

  1. 8×4 Front Squats, across
  2. 30 min EMOM
    • Min 1: Max Burpees
    • Min 2: Max Double Unders
    • Min 3:Max Abmat Situps
    • Min 4: 200 meter Run (rest the remainder of minute)
    • Min 5: Max Air Squats
    • Min 6: Max Cals on Rower

Homework:

  • 10-8-6-4-2 Strict HSPU
  • 5-4-3-2-1 Muscle-Ups

Thursday

  1. 10×3 Front Squats, across
  2. “Sham”
    • 7 Rounds for Time
    • 11 bodyweight deadlifts
    • 100 meter sprint

Friday

  1. “Helen”
    • 400 meter Sprint
    • 21 KBS (24/16 kg)
    • 12 Pullups
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