WODs 240602 - 240608
6/2-6/8
Monday
15 minutes to establish a 1RM Power Snatch
WOD
For Time
12-9-6-3
Power Snatch @ 70% of 1RM
36-27-18-9
Double-unders
Tuesday
Carl’s 50th Birthday WOD
6 Rounds For Time
4 Bear complex (deadlift-power clean-front squat-shoulder press-back squat-behind neck shoulder press)
24 single unders
Then,
Row 50 Calories
Wednesday
20 minute AMRAP
Run 200 Meters
20 Kettlebell Swings (55/35)
5 Bar Muscle-ups
Thursday
Power Cleans
4 x 5 reps @ 70% of 1 RM
Back Squats
4 x 8 reps @ 70% of 1 RM
Pendlay Rows
4 x 8 reps (pick weight)
Shoulder Press
4 x 8 reps @ 65%
Rest 60 seconds between sets
Rest 1:30-2:00 between exercises
Friday
For Time
10-9-8-7-6-5-4-3-2-1
DB Bench Press
Strict Pull-ups
Reverse Lunges (each leg)
Medicine Ball Sit-ups
Saturday
4 Rounds For Time
Run 400 Meters
8 Push Press (135/95)
10 Russian KB Swings (70/35)
12 Box Jumps (24/20)