WODs for the week of 06/17/2019

Monday, 06/17
Chuck’s Birthday WOD!
round 1)
54 dumbbell snatches / 54 kettlebelll swings
16 pull-ups / 16 jumping pull-ups
600m run / 600m row

round 2)
54 goblet squats
16 pull-ups / 16 jumping pull-ups
600m run / 600m row

round 3)
54 burpees / 30 burpees
16 pull-ups / 16 jumping pull-ups
600m run / 600m row

Tuesday, 06/18

5 rounds for quality:
8 back squat @ 65-70% of 1rm / 15 reps @ low weight
90 foot sled push (heavy weight, sprint each set)
30 v-ups / 30 atomic sit-ups

*you will have 30 minutes to complete the 5 rounds

part a)
12 min. AMRAP
6 power cleans + jerks / 6 dumbbell cleans + jerks
14 box jump overs
lvl 1: 135# / 95#
lvl 2: 115# / 75#
lvl 3: 95# / 65#
part b)
1,994 meter row for time
*12 min cap

Thursday, 06/20
for time:
60 AbMat sit-ups
50 kettlebell swings
40 v-ups
30 push-ups
20 toes-to-bar
*200m run after each set

Friday, 06/21

deadlift 15-12-9-6-3

10 min AMRAP:
12 dumbbell push presses
60 single unders / 30 double unders

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