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

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