WODs Week of 3/5

March 9, 2017

 

 

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. Increase Thruster weight.                                                 

 

Thursday:

Focus 1: 100m Sprint E2MOM 10minutes        

 

Focus 2: Gymnastic skill work Handstands and handstand walks

 

Metcon: 21-15-9

Kettle bell swings

Kettle bell lunges

Kettle bell snatches

 

Friday:

17.3     GOOD LUCK EVERYONE!

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