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
