WODs 230122 - 230128

 WODs 1/22 - 1/28

Monday:

4 Rounds:

60 sec Air Bike, Max Calories 

30 sec rest

60 sec Max Rep DB Bench Press (pick load)

30 sec rest

60 sec Max Rep Pull-ups 

30 sec rest

60 sec Max Rep Med Ball Sit-ups 

30 sec rest

Tuesday:

20 Minutes To Establish A

1 Rep Max Clean & Jerk.

WOD

For Time:

Clean & Jerk, 30 reps @ 50% of your 1 RM.

Wednesday:

5 rounds for time:

30 Double-unders

15 Toes to Bar

30 Walking lunge steps holding a bumper plate overhead (45/25)

Thursday:

20 minutes to establish a

1 Rep Max Squat Snatch

WOD

For Time:

Squat Snatch, 30 reps @ 50% of your 1 RM.

Friday:

20 minute AMRAP

5 Bar Muscle-ups

15 Kettlebell Swings (55/35)

Row 25 Calories

Saturday:

For Time

Medicine Ball Run 400 meters (20/14)

30 Squat Cleans (95/65)

20 Sit-ups holding a bumper plate overhead (25/15)

10 Weighted supine ring pulls with feet on 24" plyo-box (45/25)

20 Sit-ups holding a bumper plate overhead

30 Squat Cleans

Medicine Ball Run 400 meters