Weekly WODs

4/24-4/30

Monday

Warm up
400m run
Review cleans

Strength
Squat clean
Work up to a beautiful double

Wod
Amrap 12
7 thrusters 95/65
7 pull ups
7 Burpees

Tuesday

Warm up
5 inchworms
Double unders 2 minutes

Strength
OHS
5×3

Wod

Amrap 15
100 double unders
50 OHS 75/55
80 double unders
40 OHS 95/65
60 double unders
30 OHS 105/75
40 double unders
20 OHS 115/85
20 double unders
10 OHS 135/95

Wednesday

Warm up
High knee stretch,butt kickers,high knees,skip,grapevine

Strength
1 RM weighted pull up

Wod
Amrap 15
10 box jumps 24/20
10 push press 95/65
10 deadlifts 225/155

Thursday

Warm up
Joint circles

Wod
4-8 minute amrap
Run 800m
W/remaining time ME rope climbs
Run 800m
W/remaining time ME clean & jerk 135/95
Run 800m
W/remaining time ME OH lunges 45/25
Run 800m
W/remaining time ME sit ups
Score total reps
Rest 2 minutes between rounds

Friday

Warm up
Joint circles
Review snatch

Strength
20 minute emom
Hang squat snatch

Wod
Amrap 14
25 power snatches 75/55
25 front squats 75/55

Saturday

Wod
Partner Wod
Amrap 35
50 thrusters 95/65
200m run
50 toes to bar
200m run
50 push-ups
200m run
50 pull ups
200m run