WODs 230430 - 230506

 4/30-5/6

Monday

Strength

15 minutes to establish a 1RM Bench Press

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees

Tuesday

Strength

20 minutes to establish a 1RM Back Squat

WOD

21-15-9 Rep rounds for time

Kettlebell Swings (55/35)

Push-ups

Goblet Squats (55/35)

Wednesday

For Time

Run 400 Meters

Then,

5 Rounds

9 Power Cleans (135/95)

7 Box Jumps (24/20)

5 Bar Muscle-ups (Chest To Bar Pull-ups)

Then,

Run 400 Meters

Thursday

Strength

15 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds For Time

Row 20 Calories 

50 Double-unders

Friday

Strength

20 minutes to establish a 1RM Dead-lift

WOD

10 minute AMRAP

3 Wall Walks

25 ft Walking Lunge

12 Alternating Arm DB Snatch (pick weight)

25 Ft Walking Lunge

Saturday

3 rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters