WODs Week of 8/6

August 8, 2017

Monday

Focus:

Start at 50% of Full clean and take twenty minutes to Build to a heavy complex

1 Deadlift+1 hang clean+1 front squat

 

Metcon:

15 minute AMRAP

400m Run

10 power cleans 135/95

10 deadlifts 135/95

 

Tuesday

 

Focus: Double under practice 10 minutes

Focus 2: 12 minute E2MOM as many double unders as possible

 

Metcon:

4 RFT

25m shuttle run (5 cones)

20 wall balls

 

Wednesday

 

Focus:

Floor Press

5x4 floor press building each set then drop set to 50% of heaviest set and do as many as possible for one set

 

Metcon:

500m Row

40 sit-ups

30 back extensions

20 chin ups

10 muscle ups or ring dips

20 chin ups

30 back extensions

40 sit-ups

500m row

 

Thursday

 

Focus:

Front Rack Lunges 5x6

Start at a light weight and build each set

 

Metcon:

6 minute AMRAP

-10 weighted lunges (choose weight)

-10 kettle bell Russian swings (choose weight)

-10 box jumps

 

-Rest 1 minute-

 

Repeat AMRAP

 

Friday:

 

Focus: 10 minute EMOM

Even minutes - 10 T2B

Odd minutes- 5 HSPU

 

Metcon:

Row 1000m for time

Rest 2 minutes

10,9,8,7,6...1

Bar over burpees

Hang Snatches

 

 

 

 

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