WODs Week of 5/1
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
