Weekly WODs: 1.8.18-1.12.18

MONDAY

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Wall Balls (20/14)
55 Handstand Push-ups

 

TUESDAY

3 rounds (4-Min Cap)
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

rest 4:00

2 rounds (4-Min Cap)
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)

rest 4:00

1 round (4-Min Cap)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

 

WEDNESDAY

Pausing Front Squat: Build to heavy single

Front Squat: Build to heavy single

AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

 

THURSDAY

800m Row
21 Kettlebell Swings (70/53) 
21 Dumbbell Goblet Squats (50/35)
400m Row
15 Kettlebell Swings (70/53) 
15 Dumbbell Goblet Squats (50/35)
200m Row
9 Kettlebell Swings (70/53)
9 Dumbbell Goblet Squats (50/35)

 

FRIDAY

Power Clean: Build to heavy single

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees