WODs Week of 6/5
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