WODs Week of 8/21
Monday: Focus: Push Press - 5x5 at 70% then SLDL (Straight Leg Deadlift)- 3x5 Metcon: 4 RFT 25 push presses, 95/65 25-cal. row 50 double-unders Tuesday: Focus: Back Squat - 3 x 5 at 75% Metcon: 12 Minute AMRAP 10 Pistols 25 Situps 10 Back Extensions with pvc 200 M Run Wednesday: Focus: - Power Clean - 75% x 3 x 5 - Power Jerk - 65% (of split jerk) x 3 x 5 - Overhead Squat - 75% x 3 x 5 Metcon: For Time 50 Wall Balls 40 Russian Swings 53/35 30 Box Jumps 20 Burpees to target 10
WODs Week of 8/6
Monday Focus: Start at 50% of Full clean and take twenty minutes to Build to a heavy complex 1 Deadlift+1 hang clean+1 front squat Metcon: 15 minute AMRAP 400m Run 10 power cleans 135/95 10 deadlifts 135/95 Tuesday Focus: Double under practice 10 minutes Focus 2: 12 minute E2MOM as many double unders as possible Metcon: 4 RFT 25m shuttle run (5 cones) 20 wall balls Wednesday Focus: Floor Press 5x4 floor press building each set then drop set to 50% of heaviest set and do as ma
