WODs Week of 4/24

April 24, 2017

Monday:

Focus:

Deadlifts - Build to a heavy single

then

10 Minute EMOM 2 DL - Do not bounce

 

Metcon: For time-

100 Double Unders

75 Air Squats

50 KB Swings (70/53)

25 Burpees

Run 400

Buy Out: 1 Minute Normal Plank, 1 Minute Side Plank, 1 Minute Other Side (2 Rounds) 

 

Tuesday:

Focus: Row 500M For Time

 

Metcon: 10 Rounds of -

5 Thrusters (115/85)

5 C2B Pullups

5 Box Jump Overs (24/20),

 

Wednesday:

Focus: 5x2 drop snatch

 

 

 

then

15 Minute EMOM 3 Power Snatch.

 

Metcon:

60 Wallballs

800m Run 

[Every time you drop wallball, 3 burpees]
 

Thursday:

Focus: Front Squats 4x2 build to a heavy set

 

Metcon: 6 rounds, 2 Minutes Work, 2 Minutes Rest.

Row or Run 100m

5 Power Clean (185/115)

Burpees Over Bar in Remaining Time

**Score is total # of burpees
 

Friday:

Focus: Floor Press 5x5

 

Metcon: 15 Minute AMRAP

30 KB swings

25 Pushups

20 KB Lunges

15 Toes to Bar

 

Saturday:

 

Coach Kui Surprise!

 

 

 

 

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