WODS 17NOV – 21NOV

Monday

  1. With a running clock:
    • 0;00 5 min AMRAP
      • 5 bar muscle ups
      • 5 box jumps 30/24″
      • 5 squat cleans 155/105#
    • 5:00 Establish a 1 RM of 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
    • 10:00 – 18-12-6
      • Deadlift 275/185#
      • Strict HSPU
  2. Homework: 6×6 front squats, across

Tuesday

  1. 15 min choice skill work
  2. 20 min AMRAP
    • 10 Push Press 115/80#
    • 10 KBS 53/35#
    • 10 Box Jumps 24/20″

Wednesday

  1. 8×4 front squats, across
  2. 6 min EMOM
    • odd: 3 pause front squats @ 50% of 1 RM (5 sec pause)
    • even: 40 double unders
  3. 6 min EMOM
    • odd: 2 high hang squat cleans @ 70% of 1 RM
    • even: 40 double unders
  4. 6 min EMOM
    • odd: 1 squat clean @ 90% of 1 RM
    • even: 40 double unders

*rest 2 min between each EMOM

Thursday

  1. 10×3 Front Squats, across
  2. 8 min AMRAP
    • 3-6-9-12-15…
    • Power Snatch 95/65#
    • Box Jump Overs 24/20″

Friday

  1. 7 two minute rounds:
    • 200 meter run
    • 5 C2B pullups
    • 10 pushups
    • 15 air squats
    • AMRAP Power Cleans 135/95#
    • 1 min rest between rounds
  2. Homework: 10 min EMOM
    • Min 1: Max UB HSPU
    • Min 2: 10 rep heavy DL
    • Min 3: Max UB HSPU
    • Min 4: 8 rep heavy DL
    • Min 5: Max UB HSPU
    • Min 6: 6 rep heavy DL
    • Min 7: Max UB HSPU
    • Min 8: 4 rep heavy DL
    • Min 9: Max UB HSPU
    • Min 10: 2 rep heavy DL

*increase weight each round

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