WoDs Week 7/3/2017

Monday + Jamerson:
16 Minute AMRAP
50 DUs
15 70# KB Swings (American)

Jamerson:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
5@75%
3@85%
AMRAP@95%
Met-Con:
5 Rounds
(1) 7 Ring Dips
(2) 9 Toes to Bar
(3) 11 Box Jump Overs 24"

Tuesday + Jamerson
Jamerson:
Strength/Skill:
3-3-3-3-3
(1) Hang Snatch
(2) Snatch Balance
(3) Snatch Push Press
Met-Con:
"Double Grace"
For time:
60 Clean and Jerks (95/135lbs.)
* Every two minutes, perform a 100 yard shuttle sprint, 50 yards there and back

Evening:
30 30inch Box Jumps with 25# Weight vest
3x12 Dips with 25# Weight Vest
6x6 every 45 seconds 205# Backsquat, rest 3 minutes, then
6x6 every 45 seconds 235# Sumo Deadlift
100 Tricep Banded Pull Downs
65 Banded Hamstring Curls
30 (per leg) 30# Skater Jumps

Wednesday + Evening:
Run 2.3 Miles with 20# Weight Vest
30 55# DB Power Cleans in each hand (without weight vest)

Evening:
4x10 Elevated Reverse Lunge
Every 2 Minutes for 11 Rounds
5 135# Thrusters
35 DUs
Final Round -- Max DUs

Thursday + Jamerson:
3x5 Bench
3x10 Glute Bridge
3x10 Z Press
3x15 Sotts Press
Boxing (3 minutes)
Kick Boxing (3 minutes)

Jamerson:
Strength/Skill:
3-3-3-3-3
(1) Hang Clean
(2) Split Jerk
(3) Clean Pull (working up to 100-105% of clean)
Met-Con:
In teams of 3...
(1) 400 yard Overhead Walking Lunge (25/45lbs.) (10x40 yards)
(2) 800 yard Sled Drag (90lbs.) (20x40 yards)
(3) 600 Double Unders
* 25 minute time cap

Friday + Jamerson:
1 RFT
Run 2.3 Miles with 20# Weight vest
Remove Weight vest
30 30# Slam balls
30 Plyo Push Ups
30 Box Jump overs 24"
30 Goblet Squats 50#
15 Deadlifts 225#

Jamerson:
Strength/Skill:
Back Squat & Shoulder Press (90% of 1RM)
5@75%
3@85%
AMRAP@95%
Met-Con:
For time
(1) 9 Bar Muscle-ups
(2) 21 Push Jerks (85/115lbs.)
(3) 7 Bar Muscle-ups
(4) 15 Push Jerks
(5) 5 Bar Muscle-ups
(6) 9 Push Jerks
* 12 minute time cap

Saturday:

10x2 Bear Complex
30 Minute AMRAP, You Go, I Go
9 95# SDHP
6 OTB Burpees
3 55# DB Power Cleans

Hike