WODs for the Week 2/26/18

Monday

Strength: Front Squats X 3 Every 3 Minutes for 15 Minutes (5 Sets) *Start at 50% of 1 Rep Max and increase each set *1st Rep with 4 count pause at bottom, 2nd and 3rd Reps at Normal Pace

Conditioning: 8 Minute AMRAP 5 Squat Cleans (115/75) ADV (155/105) MOD (75/55 or less) 7 Bar Facing Burpee 9 Handstand Push Up (MOD - Hand Release Push Up)

Accessory: 6 Minute EMOM 1. Bulgarian Split Squat 2. Kettle Bell Romanian Deadlifts

Tuesday

Strength: Power Jerk Every 2:30 for 15 (6 Sets) 1 dip + 2 Power Jerk at 60% (3 Count HOLD at the top on last rep of each set/ACTIVE SHOULDERS)

Conditioning: For Time Cash In: 400m Run 2 Rounds: 21 Kettle Bell Swings (53/35) ADV (70/53) 15 Back Squats (95/65) ADV (135/95) 9 Front rack lunges (95/65) ADV (135/95) Cash Out: 400m Run

Accessory: 6 Minute EMOM 30 ON / 30 OFF 1. Hollow Body Hold 2. Hollow Body Rock 3. Hollow Body Flutter Kick

Wednesday

Strength: Power Clean 17 Minutes to build to a heavy single for the day (STRENGTH PORTION IS OVER AFTER 17 MINUTES. CHOOSE YOUR JUMPS WISELY AND GIVE YOURSELF TIME TO TRY FOR A PR IF YOU ARE FEELING GOOD. HAVE FUN AND BE AGGRESSIVE WITH YOUR PULLS!!)

Conditioning: 4 Rounds 3 Minute AMRAP: 10 Wallballs 5 Pull Ups (ADV - Bar Muscle Up) 20 Double Unders -Rest 1 minute between rounds-

Accessory: 9 Minute EMOM 30 ON/ 30 OFF 1. Dip 2. Dumbbell Snatch 3. Feet Elevated Backwards Lunge (Feet on Plate)

Thursday

Focus: Extended Mobility

Conditioning: Teams of 2, 1 person working at a time 20 Min AMRAP 1000m Row 100 Air Squats 100 Abmat Sit Ups 100 Double Unders (MOD - 200 Single Unders) *20 Hand Release Push Ups between each movement

Friday

>>18.2<<

Friday Night Lights starts at 5:30PM