WODs Week of 4/3
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