WODs Week of 4/17

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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