WODs Week of 7/31

MONDAY

Front Squats

12 minute EMOM

Minute 1: 12 squats at light weight > 50%

Minute 2: 11 squats +5 lbs

Minute 3: 10 squats +lbs

Add weight continuously each minute until you reach a max weight for reps

Metcon:

5 RFT

-25m prowler push

-25 cal row

-10 pistols

TUESDAY

Focus: Ring dips, muscle ups or box dips

10 minute EMOM

3 muscle ups, 5 ring dips, or 10 box dips

Metcon:

800m run

15 t2b

600m run

15 on swings

400m run

15 t2b

200m run

15 swings

WEDNESDAY

Focus 1:

2 jerks from the rack at a light weight working on depth and feet and hands landing at the same time

Focus 2: 5x1 clean & jerk building each set work on form not strength

Metcon:

4 RFT

-10 hang cleans 135/95

-10 burpees

-10 box jumps

THURSDAY:

Focus: Strict Press

5,5,4,3,3,3

Start at light weight and build each set

Metcon:

50 double unders

10 ball slams

40 double unders

15 ball slams

30 double unders

20 ball slams

20 double unders

10 ball slams

FRIDAY:

Snatch Deadlifts 3x2

-then-

Snatch balance 3x2

-then-

Power Snatch 5x2 taking time to build each set and resting 90 seconds in between

Metcon:

10 minute AMRAP

-12 kb sumo deadlift

-12 kb lunges

-200m run