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!
