WODs Week of 5/15
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
