WOD’s for the Week of 10/10 to 10/15

Click on the day to see the workout for that day!

Skill

Kettlebell Clean & Press

Strength

Strict Press

WOD

2 rounds…
-run 400m
-15 ring dip
-15 handstand push-up

Skill

Kettlebell Swings

Strength

Power Clean

WOD

5 min AMRAP
-5 power clean ()
-5 toes to bar

rest 1 min

3 min AMRAP
-Sit-up (20/14#)

Skill

Overhead Squat

Strength

Back Squat

WOD

4 rounds…
-50 double under
-30 air squat
-10 alt. lunge (25/15#)

Skill

Jerk

Strength

Bench Press

WOD

21-18-15-9-6-3 reps…
-Push-up
-Leg Raise
-Push Press (75/55#)

Skill

Kipping

Strength

Deadlift

WOD

Run 800m
Max pull-up in 2 min
Max deadlift in 2 min
Run 800m

Skill

Squat Clean

Strength

Zercher Squat

WOD

20 min EMOM
-Odd: 4 front squat (95/65#)
-Even: 15 sit-up

Strength

5 reps at each of 40/50/60/70/80% 1RM