WODs Week of 3/20

March 20, 2017

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/pendlay rows

 

Metcon:                                
Run 800,

30 Thrusters (95/65),

Run 400,

20 Thrusters,

Run 250,

10 Thrusters,

Run 100,

5 Thrusters                                        
                                

Friday:

 

17.5-WOOHOO LAST ONE!

 

Saturday:

 

**WOD AT REEBOK OUTLET 8AM**  

THERE WILL BE NO SCHEDULED 930AM CLASS SO SHOW UP FOR AWESOME DISCOUNTS!

 

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