WOD: Week of 8/23

MONDAY

Strength/Skill:

5 Sets For Load:

5 Strict Pull-ups 3 Strict Chin-ups


7 Sets For Load:

3 Hang Power Clean & Jerks


TUESDAY

3 Rounds For Time:

500/400m Row

400m Run

30 Weighted Sit-ups


Midline:

12 min. Back Routine

https://www.youtube.com/watch?v=4BOTvaRaDjI&ab_channel=FoundationTraining%3AFromPainToPerformance


WEDNESDAY

Strength/Skill:

For Load:

Heavy Squat Snatch + Overhead Squat


3 Rounds For Time:

10 Overhead Squats (135/95# = Medium Weight on the bar)

50 Double Unders


THURSDAY

For Time:

30 Toes-to-Bar

40 Alternating Single-Arm DB Snatch (50/35#)

50 DB Box Step Overs (50/35#) (24/20”)

40 Alternating Single-Arm DB Snatch

30 Toes-to-Bar


Strength/Skill:

3 Sets:

12 Alternating Seated DB Strict Press

12 Box Assisted Single-Leg Squats

12 Double DB Bent Over Rows


FRIDAY

Strength/Skill:

10:00 to Build to heavy Squat clean


AMRAP 16:

6 Front Squats (205/145#)

6 Deficit Handstand Push-ups


SATURDAY

WOD-A-THON!!!

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