WODs 220626 - 220702

 6/26-7/2

Monday

4 Rounds For Time

50 Double-unders

12 Front Rack Barbell Lunges

 6 Ring Muscle-ups

Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs (24/20)
20 Kettlebell Swings (55/35)
400 Meter Run

Wednesday

20 minutes to establish a 1 RM Squat Snatch

WOD

12 minute AMRAP/Rep

3 Squat Snatches (60% of today’s 1 RM)

3 Toes To Bar

6 Squat Snatches

6 Toes To Bar

9 Squat Snatches

9 Toes To Bar

12 Squat Snatches

12 Toes To Bar

Keep adding 3 reps to each round until time expires.

Thursday

3 Rounds For Time

Row 500 Meters

50 Double-unders 

50 Push-ups

Friday

20 Minute AMRAP

10 Alternating Leg Pistols

8 Handstand Push-ups

6 Hang Power Cleans (135/95)

Saturday

Emily

10 Rounds For Time
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds