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Weekly WODs – 10/2/17-10/6/17

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MONDAY

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

 

TUESDAY

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-ups

 

WEDNESDAY

15-min EMOM

Min. 1: 30-second handstand hold

Min. 2: 10 dips

Min. 3: 20 lunges (total)

Repeat in this order for 15 minutes.

 

THURSDAY

20-min AMRAP of

450m Run

10 Medball cleans (20/14)

10 deadlifts (bodyweight for RX)

 

FRIDAY

Snatch Complex:

1 Squat Snatch

1 Snatch Balance

1 OH Squat

*15-minutes to work up to a heavy complex without dropping the bar. You won’t want to miss this; it will be great skill work/practice!*