WODs 220619 - 220625

 6/19-6/25

Monday

20 minutes to work up to a 1 RM Squat Clean & Jerk

WOD

21-15-9 Rep Rounds For Time

Squat Clean @ 60% of today’s C&J

Ring Dips

Tuesday

3 Rounds For Max Reps

1 minute: Wall ball shots (20/14)

1 minute: Pull-ups

1 minute: Kettlebell Swings (55/35)

1 minute: Handstand Push-ups

1 minutes: Row (calories)

Rest 1 minute between rounds 

Wednesday 

Deadlift 

5 x 5 reps

Increase weight on each set

WOD 

8 Rounds of

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Thursday

For Time

10-9-8-7-6-5-4-3-2-1

DB Bench Press (50/35)

Box Jump

Chest To Bar Pull-ups

Friday

4 Rounds For Time

45 Double-unders 

15 DB Hang Squat Cleans (pick load)

5 Wall Walks

Saturday

Partner WOD

30 minute AMRAP

5 Power Snatches (95/65)

5 Toes To Bar

5 Thrusters (95/65)

5 Bar Facing Burpees

(One person working at a time)