WODs for the week of February 8th

Monday

Conditioning

5 minutes of max reps of Burpee Box Jump Overs, 24/20

5 minute rest

4 minutes of max reps of 10m Shuttle

4 minute rest

3 minutes of max reps of Power Clean, 155/105

3 minute rest

2 minutes of max reps of Wall Balls, 20/14

2 minute rest

1 minutes of max reps of Max unbroken C2B Pull-Ups

EMOM 6:  5 deadlifts ahap, 10 unbroken ttb

EMOM 6:  1 snatch pull, 1 snatch, bring bar to hips NO DROPPING 20 Burpee penalty will be issued

 

Tuesday

21-18-15-12-9 reps for time of:

Row for calories

Thrusters, 95/65

10 RFT:

3 Muscle ups

6 Alt. Pistols (3/side)

Wednesday

Build to a heavy OHS single

20 minutes,EoMOM

1 Power Snatch, 205/145

2 OHS, 205/145

3 Power Cleans, 205/145

4 Front Squats, 205/145

5 Bar Facing Burpees

1 minute rest between rounds

Cash out:  5xme hspu

Thursday

EMOM: 

10 kbs russian, double; , DUs, 2 cleans ahap, sts x 6

Friday

 

1RM Clean

AMRAP 15

5 Power Cleans, 155/105

10 Box Jumps, 24/20″

15 Wallballs, 20/14

Saturday

AMRAP 15 of:

4 burpees

8 power cleans

16 KBS

Rest 5 minutes

AMRAP 15

10 Box jumps

15 wall balls

20 situps

AMRAP 3

Air squats

 

 

Sunday

800m run

40 Thrusters, 65/45

20 Bar Facing Burpees