WODs Week of 3/27
Monday EMOM 10 minutes. Even: 65% 5 Power Cleans touch and go Odd: 10 Hollow Rocks Metcon: 800m Run 30 wall balls 30 sit-ups 30 T2B 800m Run Tuesday Focus: 5x3 jerk dip squats at 50% then Jerks from the rack 10x2 building to heavy set Metcon: 5 Rounds Run 400, 10 HSPU, 10 Squat Clean (115/75) Wednesday Focus: Front Squats 5x4 @75-85 % Metcon: In Teams of 2, 20 Minute AMRAP of: 200m Medball Run Together, 50 Slam Balls, 25 Burpee Box Jump Overs, 25 DB Snatch (If no partner they
WODs Week of 3/20
Monday: Focus: EMOM 10 Minutes 2 Power Snatch Unbroken choose working weight METCON: 10 Minute AMRAP: 8 burpees 8 T2B, 8 Full Snatch (95/65) Tuesday: Focus: Power Clean 5x3 working up to heavy set of 3 @ 75 % Metcon: 4 RFT 30 Double Unders, 10 Power Cleans 135/95 Wednesday:
Focus: Rowing Technique Work Then 400 m Row for time Metcon: 21-15-9 Pullups Explosive Pushups L3, (push ups L2, scaled push ups L1) Kb Swings 70/53 Thursday: Focus: Superset: 8 Strict Press 8 bent over/
WODs Week of 3/13
►MONDAY: Focus: E2MOM 12 minutes: 2x Push Press, 2x Push Jerk. Choose a working weight for focus. Working up to at least 75% Metcon: 4 RFT 1 prowler push 8HSPU 30 Double Unders ►TUESDAY: Focus: Deadlift 5x3 working up to 75-85% of 1RM For last set Metcon: 12 Minute AMRAP: Run 400 15 Pullups 20, pushups 30 Airsquats ►WEDNESDAY: Focus: Backsquat 70% for Speed 7x7. 90 Seconds between reps . Metcon: 3 RFT 30 Wallballs Unbroken, 10 toes to bar Rest 2 Minutes ►THURSDAY: Focus: 5 m
WODs Week of 3/5
Monday: Focus: On the Minute for 10 Minutes: Unbroken, Power Snatch, Full Snatch, Overhead Squat. Metcon: 3 Rounds Row or Run 600 25 Wallballs Tuesday: Focus: Push Press 4x4 Building to a heavy set Metcon: 20 Minute AMRAP: 10 clean & jerk (135 / 95), 10 chest to bar 50 Double Unders Wednesday: Focus: Speed Squat off Box Unbroken 10x7 (90 seconds between rest) + 5lbs last week Metcon: Every 2 Minutes for 10 Rounds: 5 Thrusters, 5 Pullups, 10 Burpees. Max effort each set. Inc
