WODs Week of 8/21

August 21, 2017

Monday:

 

Focus: Push Press - 5x5 at 70% then

SLDL (Straight Leg Deadlift)- 3x5

 

Metcon:

4 RFT

25 push presses, 95/65

25-cal. row

50 double-unders

 

Tuesday:

 

Focus: Back Squat - 3 x 5 at 75%

 

Metcon:

12 Minute AMRAP

10 Pistols

25 Situps

10 Back Extensions with pvc

200 M Run

 

Wednesday:

 

Focus: - Power Clean - 75% x 3 x 5

- Power Jerk - 65% (of split jerk) x 3 x 5

- Overhead Squat - 75% x 3 x 5

 

Metcon: For Time

50 Wall Balls

40 Russian Swings 53/35

30 Box Jumps

20 Burpees to target

10 Push Ups

 

Thursday:

 

Focus:

- Power Snatch - 3 x 5 at 70% then

- Snatch High-Pull - 3 x 5 at 70% (of sn)

 

Metcon:

13-11-9-7-5 reps for time of:

Pull Ups

Squat snatches RX 65/45, L2 & L1 choose working weight

 

Friday:

 

- 3-Position Clean (floor, below knee, above knee) +Jerk - 60%, 65%, 70%, 75% x 3 sets at each percentage

- Clean Pull - 3x2 95% (of cln), then 3x2 at 100%

 

Metcon: 18 Minute EMOM

 

Minute 1: 10 Hang Cleans RX 115/75, L2 95/65 L1 65/45

Minute 2: 50 M Run

Minute 3: 5 Power Cleans

Minute 4: 50M Run

Minute 5: 5 Squat Cleans

Minute 6: 50M Run

Minute 7: 10 Hang Cleans

Minute 8: 50M Run

Minute 9: 5 Power Cleans

Minute 10: 50M Run

Minute 11: 5 Full Cleans

Minute 12: 50 M Run

Minute 13: 10 Hang Cleans

Minute 14: 50 M Run

Minute 15: 5 Power Cleans

Minute 16: 50 M Run

Minute 17: 5 Squat Cleans

Minute 18: 50 M Run


 

Optional Accessory: Front Squat - 75% x 3 x 5

 

 

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