WODs Week of 3/27

March 27, 2017

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 can do half the rep scheme)      

                          

Thursday

Focus: Snatch 2 RM take 25 minutes to find 2 RM

 

Metcon:

3 Minute AMRAP of

3 C&J (185/135),

6 C2B Pullups.

Rest 3 Minutes.

3 Minute AMRAP of

3 C&J (155/115),

6 regular Pullups.

Rest 3 minutes

3 Minute AMRAP of C&J (135/95)                        

 

 

Friday

Focus: Running drills

Then 10 Minute EMOM 100m Sprints

 

Metcon:

ROMWOD

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