WODs Week of 4/24
Monday: Focus: Deadlifts - Build to a heavy single then 10 Minute EMOM 2 DL - Do not bounce Metcon: For time- 100 Double Unders 75 Air Squats 50 KB Swings (70/53) 25 Burpees Run 400 Buy Out: 1 Minute Normal Plank, 1 Minute Side Plank, 1 Minute Other Side (2 Rounds) Tuesday: Focus: Row 500M For Time Metcon: 10 Rounds of - 5 Thrusters (115/85) 5 C2B Pullups 5 Box Jump Overs (24/20), Wednesday: Focus: 5x2 drop snatch then 15 Minute EMOM 3 Power Snatch. Metcon: 60 Wallballs 800m
WODs Week of 4/17
Monday Focus: 1 RM Power Clean Metcon: 3 Rft Run 400, 30 Wallballs, 30 DB Snatch (55/35?) Tuesday
Focus: 5 Minute EMOM 2 Muscle Ups or 5 Ring Dips Then 5 Minutes EMOM Handstand walks, hs push-ups or Hs Holds as far/as many/ as long as possible Metcon: In Teams of 2. 25 Minute AMRAP: Row 300 10 clean & jerk (135 / 95) 10 Muscle Ups 50 Double Unders Wednesday Focus: EMOM 15 Minutes: 1 C&J, 1 HPC, 1 Thruster (unbroken ideally). Metcon:: 75 Burpees for Time (to a 6" target) Thu
WODs Week of 4/10
Monday: Focus: Power Clean 3 RM 5x3 to find 3 RM Metcon: Run 800, 25 Snatch (135/95), Run 600, 25 Clean & Jerk (135/95), Run 400 Tuesday: Focus: 3 attempts Max Rep Muscle Ups or Ring Dips. Metcon: for time Row 200m, 5 HSPU, 10 Burpees 15 pull ups 20 Situps 25 box jumps 30 Kb swings 35 wall balls 40 kb lunges Wednesday:
Focus: E2Mom 20 Minutes: 1 Power Snatch, 1 Full Snatch, 1 Overhead Squat. Metcon: 4 RFT 25M prowler push 2 rope climb 30 double unders Thursday: Focus: Max Ef
WODs Week of 4/3
Monday: Focus: 10 Minutes Work Up to Unbroken 5 Rep Power Clean. Metcon: Run 400m 10 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 air squats) Run 400m Tuesday: Focus: 6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb Metcon: Run 200m 3 Muscle Ups (bar or ring) or 3 chest to bar or 3 pull-ups 5 clean & jerk (155/105), Run 400m 6 Muscle Ups, 10 C&J, Run 200m 3MU 5 C&J Wednesday: Focus: Strict Press 4x3 building to a heavy set Metcon: 4 Rounds RFT 7 Thrusters (95/65
