WODs for the Week 3/19/18

Monday

Focus: Back Squat – 5x5 Building to 5RM attempts. First working set should be around 65% of your 1RM

Metcon: For Time 21 – 15 – 9 KB Swings 55/35 (Sx 35/20) (RX+ 70/55) Wall Balls 20/14 Burpees

Score= 5RM/Time

Tuesday

Focus: Complex of Clean DL, Clean Pull, Power Clean 5 sets with first working set at 70% of 1 RM, build each load

Metcon: 12 Minute AMRAP 200m Run 5 Ring Dips (SX 5 Banded Ring Dips or 10 Box/Bench Dips) 10 Hang Power Cleans 115/75 (SX 95/65) (RX+ 135/95) 15 Med Ball Sit Ups 20/14

Score = Weight used for focus / Rounds + Reps

Wednesday

Focus: Reverse Front Rack Lunges 3x8 (4 per leg)

Metcon: Teams of 2 (One works, one rest) 25 Minute AMRAP 30 D/U (Sx 90 Singles) 5 Hang Power Snatches 115/75 (SX 95/65) (RX+ 135/95) 10 Box Jumps 24/20 15 T2B (SX Toes AHAP)

Score: Team Time

Thursday

Focus: 2 x 800m run, Rest 5 minutes between efforts record SLOWEST time

Metcon: 6 RFT 6 Evil Wheels 12 Ball Slams 6 HSPU (SX Pike/Box Push Ups) 12 Chin Ups (SX 12 banded OR ring rows with hands in chin up grip)

Score = Time / Time

Friday

>>Open 18.5<<

This is the last week of the open so make it count!

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