WODs Week of 5/22

Monday:

Focus:

Deadlift (85%): Build to a heavy 2 rep max (for the day).

Suggest rep scheme is 8,6,4,2,2,2

Metcon: 5 RFT

4 clean and jerks 155/115

6 bar muscle-ups L3, 6 Toes 2 Bar L2, 6 Pull Ups L1

40-ft. handstand walk L3, L2/L1 60 Second Plank Hold

Tuesday:

Focus:

10 EMOM

2 Full Snatches

Metcon:

3 rounds for time of:

Row 500 meters

12 squat snatches 95/65

21 deficit push-ups

Wednesday:

Focus:

Back Squats 5x5 at 75%

Pendlay row: 3x5 Choose light weight

Metcon:

For Time

10 plated overhead walking lunge 45/25

75 double-unders

50 atomic sit ups

25 wall-ball shots 20/14

15 pull ups

25 wall-ball shots

50 atomic sit ups

75 double-unders

10 plated overhead walking lunges

Thursday:

4 minute Tabatas (part of warmup)

Tabata 1- 20 sec air squats, 20 sec hollow rocks

Tabata 2- 20 sec jumping lunge, 20 sec hs hold/hs shoulder taps

Focus: Strict Press 6x3

Metcon:

4 rounds for time of:

15 box jumps, 30/24

Run 400 meters

Friday:

Lift 1- 5x2 Cleans from power position(from just below the hip) then

Lift 2- Hang Cleans Work take 20 minutes to build to a heavy 2 (4, 4, 3, 2, 2)

Metcon:

200 M Run

10 Thrusters 75/55

200 M Run

9 Thrusters

200 M Run

8 Thrusters….down to 1 with a 200 m run in between