Wednesday’s WOD

Strength:
Snatch with pause below knees
80%x2, 85%x2, 90%x1
build to heavy single

WOD:
25 Chest-to-Bar Pullups
then,
21-15-9
Box Jump (24/20)
Push Press (115/75)
then,
25 Chest-to-Bar Pullups

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Tuesday’s WOD

Buy In:
90/90 Hip Lift
4 sets of 4 breaths

3 Sets:
Lateral Crawl, 10 Steps each direction
10 Goblet Squats
50 Single Unders

Strength:
Back Squat 4×4
Same Weight as Last Weeks 5×6

WOD:
9 min AMRAP
15 Front Squats (95/65)
45 DU’s

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Monday’s WOD

Buy In:
3 Sets
5 Quadruped Thoracic Rotations/Side
10 Half Kneeling Split Squats
10 KB DeadLifts
Jog 200m

Strength:
Clean with pause below knees
80%x2, 85%x2, 90%x1
build to heavy single

WOD:
3 Rounds for Time:
400m Run
12 Deadlifts, 245/165
24 Push-ups

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