WODs Week of 5/1

May 1, 2017

Monday

 

Focus: Back Squats 5x3

building to 85-90% then do one drop set of max reps at 65%

 

Metcon:

4 Rounds of

200m run

15 KB snatches

10 Evil wheels

5 pistols

 

Tuesday:

 

Focus: Push Press

5x4 at 65%~75%

 

Metcon:

In teams of 2 (1 works 1 rest)

 

RX: Row 2000, 300 Double Unders, 40 HSPU, 50 C2B Pullups, 60 Pushups, 70 WallBalls, 400M Run together

 

Scaled: Row2000, 500singles, 50m prowler push, 50 pull-ups or 75 ring rows, 60 wallballs, 400m run together

 

Wednesday:

Focus: Clean and Jerk

build to 85%

then

EMOM 15 Minutes...1 Power Clean & Jerk @85%

 

Metcon:

21-15-9

Power cleans 135/95

Box Jumps

Cool down: optional ROMWOD

 

Thursday:

Focus: 5x2 snatch high pulls; then find 3 RM of Hang Snatch

Metcon: Nancy

5 RFT

400m run

15 OHS 135/95

 

Friday:

Focus: Sumo Deadlift

Build to a heavy working weight then 4x4

Then

10 minutes to work on kipping pull ups/muscle ups

 

 

Metcon:

15 Minute AMRAP of:

3 bar muscle ups, (L2-C2B; L1 pull-ups)

10 Push press (115/85),

15 Burpees

 

Saturday:

 

Coach Kui Surprise

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