WODs Week of 5/15

May 15, 2017

Monday:

Focus: 10 min EMOM  

1 Power Clean

1 Full Clean

 

Metcon: 10 Minute AMRAP

10 Toes to Bar

10 hang cleans 115/75

Run 200m

 

Buy out: 50 Situps

 

Tuesday:

Focus: Deadlift (80%)

3x3

then

drop weight to 65% and Speed deadlift  3x3 (120 sec rest b/w sets)

 

MetCon: “Diane”

21-15-9

Deadlift (225/155)

Handstand push-ups

 

*Optional Accessory after MetCon: Clean shrugs (60% of current): 3x5

https://www.bodybuilding.com/exercises/main/popup/name/clean-shrug

 

Wednesday:

Focus: Kipping Pull Ups or Butterfly Pull Ups.

Take 10 Minutes to work on form and consistency

then

2 attempts at Max Reps

 

Focus 2: Weighted Pull Ups

Take 10 Minutes to build to heavy set of 3

 

MetCon:

4 RFT

10 C2B L3, 10 Pull Ups L2, 10 Banded Pull Ups L1

20 Russian Twists 45/25

10 Pistols

 

Thursday:

Focus: 25 Minutes

find 1 RM Clean and Jerk

 

Metcon:

EMOM 16 Minutes

Even Minutes: 6 burpees over bar

Odd Minutes: 20 Double Unders

 

Friday:
Focus: Super Set-

Bench Press 5x5

10 Light Good Mornings

 

Metcon: "Fight Gone Bad"

 

AM(Reps)AP 3 ROUNDS

1:00 Wall Balls 20/14

1:00 Sumo Deadlft High Pulls 75/55

1:0 Box Jumps 24/20

1:00 Push Press 75/55

1:00 Calorie Row

1:00 Rest

 

 

 

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