WODs Week of 8/21
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
