WOD: Week of 8/30

MONDAY

Strength

Push Press

5x5


Midline:

4 Sets for reps

:20 Archer Push-ups

Rest :10

:20 Archer Rows

Rest :10


TUESDAY

For Time:

10 Muscle-ups

100 Air Squats

10 Muscle-ups

100/75 Calorie Row


WEDNESDAY

5 Rounds For Time:

400m Run

1 Legless Rope Climb (15-ft.)

3 Rope Climbs (15-ft.)


THURSDAY

Strength

Thruster - 8:00 to build to heavy


Fran

For Time:

21-15-9

Thrusters (95/65#)

Pull-ups


Midline:

3 Sets x 10 Strict Chin-ups


FRIDAY

Skill

Clean Deadlift + Hang power clean

Build to heavy


AMRAP 12:

2 Power Snatches (155/105#)

4 Power Cleans

60 Double Unders


SATURDAY

For Time:

250/200m Row

500/400m Row

750/650m Row

1,000/800m Row

750/650m Row

500/400m Row

250/200m Row

- Rest 1:00 between efforts