Monday WOD Testing Week

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU

Finisher
3min ME V-up

Olympic Lifting
Power snatch
1-1-1-1-1

Wednesday WOD Push Jerk

Strength
push jerk
3-3-3-3-3

Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee

Finisher
2min MAX effort V-up

Olympic Lifting
OHS
3-3-3-3-3

Thursday WOD

Strength
Strict pull up
5×3

Metcon
5 Rounds For Time
30 Double under
12 chest to bar pull up
6m Handstand walk

Olympic Lifting
Power snatch T&G
3-3-3-3-3

Friday WOD strict press and partner WOD

Strength
Strict press
5-5-5-5-5

Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee

*split reps as needed

 

Monday WOD Floor press and more

Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up

Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15  Knee to elbow

Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1

Tuesday WOD 18th

technique/warm up
Wall ball clean

Chipper 20min cap
5 rounds for time
15 pull ups
15 sit ups
200m plate pinch carry 10/5
15 wall ball clean

Olympic Lifting
Complex
power clean – hang power clean – squat clean – hang squat clean – 3 front squats