WODs Week of 4/10
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.
