WODs 210530 - 210605

 WODs 5/30 - 6/5

Monday
Murph
For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Tuesday
20 minute ascending rep AMRAP/REP
Row 250 Meters*
3-6-9-12-15-18-21
Hang Power Clean & Jerk (135/95)
Push-ups
Dead-lift (135/95)
*Begin each round with a 250 meter row

Wednesday
Strength:
Back Squat
5 Reps @ 70%, 75%, 80%, 80%, 85%
Rest 2 minutes between rounds
WOD:
5 Rounds For Time
Run 100 Meters
12 DB Thrusters (pick weight. make it challenging)
18 Ring Push-ups

Thursday
'Christine'
3 Rounds For Time
Row 500 Meters
12 Dead-lifts (body weight)
21 Box Jumps
Friday
For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings
15 Chest To Bar Pull-ups
Run 400 Meters
9 Kettlebell Swings
9 Bar Muscle-ups

Saturday
30 minute AMRAP
Run 100 Meters
7 Power Cleans (155/105)
14 Dead-lifts (155/105)
21 Air Squats
28 Sit-ups