WODs for the week of 8/14- 8/18

WODs for the week of 8/14- 8/18

 

Monday-

3 rounds for time

5,4,3,2,1

Hang Clean and Jerk 115/75

Bar over Burpees

400 m run

 

Tuesday-

Strength ( not for time)

3-3-3-3-3

Deadlifts

(in between DL rounds)

3-7 muscle ups, Strict Pull Ups

1 minute Handstand Hold

100 m Guncarry with Plate

 

Wednesday-

100 Toes 2 Bar for time

  • if you break you have a penalty of…

10- Box Jumps

200 m run

 

Thursday-

1 mile run

3 minutes rest

800 m run

2 minutes rest

400 m run

1 minute rest

200 m run

 

Friday-

10 rounds  (light 17.5)

9- Thrusters 75/55

35- Double Unders

 

NINJA

Monday-

20 minute AMRAP

15- Burpees

100 m Farmers Carry (KB’s)

25- Air Squats

100 m run

 

Tuesday-

3 rounds for time

500 m Row

15- Wall Balls

15- Push Ups

100 m Guncarry

 

Wednesday-

100 KB swings for time

*every time you break your penalty is…..

10- Box Jumps

200 m Run

 

Thursday-

Same as RX

 

Friday-

10 rounds for time

9- DB Thrusters

50- Single Unders

 

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