WODs Week of 6/5

June 7, 2017

Monday:

Focus: Push Press

5,5,3,3,2 starting at 50% and building each set

 

Metcon:

7 rounds for time of:

21 Shoulder/strict presses, 75/55

21 back extensions

 

Tuesday:

Focus: Deadlift (95%):  

building to a heavy 2 (4,4.3,3, 2, 2)

-then-

1x2 at 95%

-then-

dropset and do: 3x3 of Speed deadlift @ 70%

 

Metcon:

“Mary” Complete as many rounds in 20 minutes as you can of:

5 Handstand push-ups

10 1-legged squats

15 Pull Ups

 

Wednesday:

Focus: Back Squat

5x4 at 90%

-then-

drop set to 50% and do max reps for last set

 

Metcon:

50-40-30-20-10

Double Unders

Wall Balls

 

Thursday:

Warm Up:

200 M Medball Run, Kareoke, High Knees, Butt kicks, Leg Swings, Good Mornings, quad pulls

 

Focus: Sprints

10 minute EMOM 100 M Sprint

 

Metcon:

4 RFT

-10 Power Cleans 135/95

-15 Push ups

-20 box jumps

 

Friday:

Focus: Drop Snatch

4x2

-then-

Take 20 minutes to work on Full Snatches

(focus on form and technique. Do not move up in weight until snatch is consistent for at least 3 consecutive reps)

 

 

 

Metcon:

400m Run

10 Power Snatches

400m Run

9 Power Snatches

400m Run

8 Power Snatches….down to 1

 

Cool Down: ROMWOD

 

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