WODs Week of 4/3

April 4, 2017

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)

14 T2B

50 Double Unders

 

Thursday:

Focus: 25 minutes to find 1 RM snatch

 

Metcon:15 Minute AMRAP

3 Snatch (135/95)

15 Burpees Over the Bar (feet together),

25 Situps

 


 

Friday:

 

Filthy Fifty

For time:
-50 Box jump, (20/24)
-50 Jumping pull-ups
-50 Kettlebell swings (25/35)
-Walking Lunge, 50 steps
-50 Knees to elbows
-50 Push press, (35/45)
-50 Back extensions
-50 Wall ball shots, (14/20)
-50 Burpees
-50 Double unders

 

-THEN-

 

ROMWOD

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