WOD
Warm Up
2 Rounds
400m Run
20 OH Walking Lunges
25 Sledge Hammer strikes
4 Sled Push (135-90)
25 KB Swings
Then 7 Rounds
1 Power Clean (135-95)
2 Hang Squat Clean
3 F Squat
4 Thrusters
5 Push Jerk
Rest 2 min between rounds |
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Clean and Jerk
12-7-5-5-5
WOD
AMRAP 20 min
Run 400m
10 Clean and Jerk (135-95) |
WOD
OH Squat
3-3-3-3
For time
10 Rounds
10 DL (135-95)
Wall Ball (20-12)
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WOD
21,15,12,9,6,3 rep/rounds of
Pull-ups
Back Squats (men 95lbs / women 55lbs)
Shoulder Press (men 95lbs / women 55lbs)
Sit-ups |
WOD
1 – 2 – 3 – 4 – 5 – 6 – 8 – 9 – 10.
Shins to bar
Burpee
20 DU after even sets |
WOD
Find Max Push Jerk 15 min
Rest 5min
Then
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3min between rounds
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1. Run 400m
2. 10 speed burpees/ rest 60 sec x 3
3. 20 speed DU/ Rest 20 sec x 5
4. Power Snatch/ Find max in 10 min
5. WOD
3 Rounds
12 Power Snatch (115-80)
12 C2Bar Pull Ups
12 30" Box Jumps
"The Monday Night Crew"  |
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