WODs Week of 6/12

June 12, 2017

Monday:

Focus: Overhead Squats

4x4 building to 65% of Full Snatch

-then-

12 Minute EMOM

1 Full Snatch (building each set)

 

Metcon:

21-15-9

Kettlebell Snatches 55/35

Toes 2 Bar

 

Tuesday:

Focus:

-Power shrugs (work up to 75% of deadlift): 2x5

 

-then-

-Deadlift (97.5%)

build to 97.5% of 1 RM then 1x1 (should be up about 5 pounds from last week)

 

Metcon:

5 rounds for reps of:

1 minute of rowing

1 minute sumo deadlift high pulls 95/75

1 minute of push presses 95/75

1 minute of rest

 

 

Wednesday:

Focus: Front Squat

5x4 at 85-90% of Full Clean 1 RM

 

Metcon: Adding one rep each minute (starting with 1 wall ball, then 2 burpees, 3 wall balls, 4 burpees…)

Odd Minutes: Wall Balls (1,3,5,7, etc...)

Even Minutes: Burpees (2,4,6,8, etc...)

 

**Continue until Failure**

 

 

Thursday:

Skill Focus: Spend 10 minutes to work on Kipping Pull Ups, Butterflies and Strict Pull Ups

-Then-

3 attempts at max reps of unbroken focus (athlete chooses)

 

MetCon:

*Partner WOD 1 works, 1 Rest*

50 Cal Row

10 Double Unders

40 Cal Row

20 Double Unders

30 Cal Row

30 Double Unders

20 Cal Row

40 Double Unders

10 Cal Row

50 Double Unders

Score: Number of Unbroken reps for pullups and time for WOD

 

Friday:

Focus: Weighted Lunges

4x8 choose good working weight

 

Metcon:

15 Minute AMRAP

400M Run

10 Power Cleans 135/95

 

-Then-

 

Mandatory ROMWOD for leftover time

 

 

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