WODs Week of 4/10

April 10, 2017

Monday:

Focus: Power Clean 3 RM 5x3 to find 3 RM

 

Metcon:

Run 800,

25 Snatch (135/95),

Run 600,

25 Clean & Jerk (135/95),

Run 400

                                        
Tuesday:

Focus: 3 attempts Max Rep Muscle Ups or Ring Dips.

 

Metcon: for time

Row 200m,

5 HSPU,

10 Burpees

15 pull ups

20 Situps

25 box jumps

30 Kb swings

35 wall balls

40 kb lunges

 

Wednesday:                                                
Focus: E2Mom 20 Minutes:

1 Power Snatch, 1 Full Snatch, 1 Overhead Squat.

 

Metcon: 4 RFT

 25M prowler push

 2 rope climb

 30 double unders       

                                         

Thursday:

Focus:

Max Effort Back Squat.

Build to 50% 1 rm and then complete as many squats as possible

 

Metcon: ROMWOD

 

Friday:

Focus: Bench Press. Build to a heavy set of 4.  

 

WOD: 30 Seconds On, 30 Seconds Rest: (15 Rounds)

3 Thrusters (155/105),

Max Rep Burpees Over Bar

**Score is Lowest Number of Burpees Completed.

 

 

 

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