Week of 10/22-10/26 WODS

MON:

WOD:

Take 12 mins to build to a heavy clean and jerk

Then 3 min amrap C&J at 80% of that weight.

Then

21-15-9

C&J

Lateral burpees over bar

10 min cap

TUES:

WOD:

15 min amrap

1 ring mu

2 devils press

3 air squats

2 ring mu

4 devils press

6 air squats

3 ring mus

4 devils press

9 air squats

…. So on

Ring mus increase by 1

Devils press by 2

Air squats by 3

WEDS:

WOD:

Teams of 2

20 min amrap

4 rope climbs

30 back squats(225/155)

THURS:

WOD:

Every 6 mins for 4 rounds

500m row

8 kipping pull ups ( no butterfly)

10 burpees to pull up bar

FRI:

WOD:

Isabel

30 snatch for time (135/95)

 

Post wod

Rest and take remainder of class to build to a heavy snatch

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