WoDs Week of 6/26/2017

Monday + Jamerson
Back Squat 3x5
16 EMOM
1 Muscle Snatch 75#
3 Sotts Press 75#
10 Situps
Max Rep DUs with Time Remaing

Jamerson:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
3@70%
3@80%
AMRAP@90%
Met-Con:
4 Minute AMRAP
Run 400 Meters
15 Burpees to plate (45lbs.)
Max Wall Balls (14/20lbs.)
* Rest 4 minutes
4 Minute AMRAP
Run 400 Meters
10 Burpees to plate
Max Wall Balls
* Rest 4 minutes
4 Minute AMRAP
Run 400 Meters
5 Burpees to plate
Max Wall Balls

Tuesday + Evening:
Bench 3x5
2 Rounds
Run 400m
21 Dips
14 OT Bench Burpees
*Wearing 20# Weight Vest

Evening:
6x6 Wide Leg Deadlift
6x6 Wide Leg Back Squat
3x5 Bent over Row
5x10 Overhead Lunges 55# DB single hand

Wednesday + Evening
12 Minute AMRAP
9 55# DB Deadlifts
6 Burpees
3 55# DB Power Cleans

Evening
15 Curtis P 165#
20 Minutes AMRAP
Row 30 Calories
2 185# Back Squats
2 55# DB Snatches
2 HSPU
increase DB Snatches, HSPU and Back Squats by 2 each round

Thursday + Jamerson
3x5 Push Press
3xFailure Dips 20# Weight Vest
3x10 Split Squat
6 Sled Pulls (hand over hand)
15 Rounds NFT DB Complex 1 DB in each hand 55# - 1 Power Snatch, 1 Squat Clean, 1 Cluster, 1 Press, 1 Push Press

Strength/Skill:
3-3-3-3-3
(1) Hang Power Clean
(2) Hang Clean
(3) Push Jerk (touch n go)
Met-Con:
2 Rounds
(1) 20 DB/KB Snatches (L)
(2) 20 DB/KB Single Arm Front Rack Walk Lunges
* Left arm 1st round/Right arm 2nd round
(3) 20 DB/KB Snatches (R)
* Rest 3 minutes and repeat
* 35/50lbs.

Friday + Jamerson
4 Rounds
600m Run
10 55# DB Push Press (Single Arm, 10 per arm)
20 70# Goblet Squats
Wearing a 20# Vest

Jamerson:
Strength/Skill:
Back Squat & Shoulder Press (90% of 1RM)
3@70%
3@80%
AMRAP @90%
Met-Con:
18-15-12-9-6
(1) Handstand Push-ups
* After each round perform 90 seconds of max rep double unders

Saturday:
200 DUs
You go, I go
30 Minute AMRAP
200m Run
9 30# Wall Balls
6 255# Deadlifts
3 Strict Ring Dips