WODs Week of 5/8

Monday:

Focus: Bear Complex - Start at 50% of 1 rm push press and build each set

7 Rounds of:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

MetCon: 1 Mile Run or Row for Time

Tuesday:

Focus: 12 Minute EMOM

25m Handstand Walk + 1 MU L3

5 HSPU + 3 C2B L2

30 Sec HS Hold + 5 Ring Rows L1

MetCon:

50-40-30-20-10 reps for time of: Wall-ball shots, 20/14 Box jumps, 24/20

Wednesday:

Focus: Halting Clean Deadlift

Follow this rep scheme, building each set: 5, 5, 3, 3, 2, 2, Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.

MetCon:

4 RFT

25 toes-to-bars 50 double-unders 15 Deadlifts 185/155

Thursday:

Strength/Focus: Clean & Jerk

Find 2 rep max in 10 minutes.

MetCon:15 Minute AMRAP

400M Run

10 Pull Ups

10 Push Ups

25 Sit Ups

Friday:

Focus: Snatch

5x2 Touch and Go, Building to a heavy 2RM

MetCon:

10 Snatches (95/65)

50M Sprint

9 Snatches

50M Sprint

8 Snatches

50M Sprint

7 Snatches

50M Sprint

6, 5, 4.....1

Saturday:

Coach Alec Surprise!

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