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)




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