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.