WODs Week of 4/17

April 17, 2017

Monday

Focus: 1 RM Power Clean

 

Metcon:

3 Rft

Run 400,

30 Wallballs,

30 DB Snatch (55/35?)

 

Tuesday                                                                        
Focus:

5 Minute EMOM

2 Muscle Ups or 5 Ring Dips

 

Then

 

5 Minutes EMOM

Handstand walks, hs push-ups or Hs Holds as far/as many/ as long as possible

 

Metcon:

In Teams of 2. 25 Minute AMRAP:

Row 300

10 clean & jerk  (135 / 95)

10 Muscle Ups

50 Double Unders                    

                                                    

Wednesday

Focus: EMOM 15 Minutes:

1 C&J, 1 HPC, 1 Thruster (unbroken ideally).

 

Metcon:: 75 Burpees for Time (to a 6" target)           

 

                                                           
Thursday

Focus: Heavy Snatches for 25 minutes (max if feel experienced) .

Metcon: 5 RFT

10 Push Press (135/95)

Max Toes to Bar in 60 Seconds;

Rest 60 Seconds,

Score is total # of T2B.                                                                 

 

Friday        
Focus: From the rack. Back rack lunges 4 each side. 5x8 building each set

 

Metcon:

12 Minute AMRAP:

Run 400

30 Pushups

10 Strict Pullups

30 Situps

Buy Out: 30 Second Hold L-Sit, 30 Seconds Rest x 6 Rounds

 

 

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