WoDs Week 7/10/17

Monday:
Work on Pause Clean Pulls
Then 1 RFT
Run 1 Mile
then perform Grace
Jamerson:
Evening:
Strength/Skill:
Front Squat & Push Press (90% of 1RM)
5@40%
5@50%
5@60%
Met-Con:
For time
40 DB/KB Thrusters (35/50lbs. x 2)
* 6 minute time cap


Tuesday:
30 30inch Box Jumps with 25# Weight vest
3x12 Dips with 25# Weight Vest
6x6 every 45 seconds 250# Backsquat, rest 3 minutes, then
6x6 every 45 seconds 280# Sumo Deadlift
100 Tricep Banded Pull Downs
65 Banded Hamstring Curls
30 (per leg) 30# Skater Jumps
Evening:
3 Rounds NFT
10 HSPU
10 T2B
10 C2B
10 95# SDHP
Then
20 Minutes You Go, I Go
Row 15 Cals
10 30# Wall Balls
10 55# DB Snatches (alternate arms)
10 Strict Ring Dips


Wednesday:
20 55# DB Push Press (1 in each hand)
150 DUs
25 55# DB Thrusters (1 in each hand)
Run 1 Mile
30 55# DB Front Squats (1 in each hand)
Row 1200 Meters
35 70# DB Deadlifts (1 in each hand)
Evening:
Split Squats 3x10
Elevated Reverse Lunge 3x10
Bench 3x5
Weighted Hike


Thursday:
Jamerson:
Strength/Skill:
2-2-2-2-2 (one of each)
(1) Power Clean and Clean
* Stay below 70%
(2) Clean Pull 3x3
(3) Clean Deadlifts 3x3
Met-Con:
21-15-9
(1) Axle Bar Hang Cleans (85/125lbs.)
(2) Chest to Bar Pull-ups
* 8 minute time cap
 
Friday:
3x10 OHS
Then
1 RFT
Run 1.2 Miles w/ 20# Weight Vest
20 30 inch Box Jumps w/ vest
30 Hand Release Push Ups w/ vest
40 Air Squats w/ vest
Run 1.2 miles w/o vest
10 155# Thrusters
15 155# Push Press
20 155# Hang Cleans
Evening:
Weight Hike
4x6 Bent Over Rows
4x6 Bench
4x10 Atlas Swings

Saturday:
7 Rounds
You Go, I Go
3 95# Hang Snatches
6 95# Strict Press
9 T2B
Run 200m
then
Weighted Hike

Sunday:
1 Mile Weight Vest trail Run
3 mile weighted hike