WoDs week of 1/29/2018

Monday:
Morning:
3x7 Z-Press
3x20 Banded Glute Bridges
3x10 Ab Roll Outs

Afternoon:
10 Minute EMOM
T2B Drill
8 Minute AMRAP
10 DB Powercleans 55#
30 DUs
Into
7 Minute AMRAP
10 DB Thrusters 55#
10 HSPU
Into
6 Minute AMRAP
16 DB Snatch 55#
10 Burpees

Evening:
Jamerson

Tuesday:
Morning:
3x5 Weighted Knee Jumps
3x5 Snatch Grip Hang High Pull
3x20 Traditional Situps

Afternoon:
10 Minute EMOM
Benchpress
24 Minute EMOM
A: 2 165# Hang Power Clean + 4 DB Burpee Deadlifts 70#

Evening:
Jamerson

Wednesday:
Morning:
3x5 DB OHS (3x5 per arm)
3x10 DB Snatch (3x10 per arm)
Core Work

Lunch:
10 Minute EMOM
HSPU

10, 8, 6, 4, 2
Band around knee front squat (https://www.roguefitness.com/sling-shot-hip-circle-2-0

Performance Care:
10 Rounds (5 per side)
12 1 ARM Russian KB Swings
10 Waiter Squats
8 1 Arm Push Press

Evening:
Jamerson

Thursday:
Morning:
3x10 Bent Over Row
3x10 Deficit HSPU
3x10 Core Work

Lunch:
10 Minute EMOM
Hang Power Snatch
9-15-21
OTH Burpee
OHS 95#

Evening:
Bball @6pm

Friday:
Lunch:
Turkish Get Ups
Whatever I am in the mood to do

Evening:
10 Minute EMOM
Strict Bar Dips

WoD
10 Bar Muscle Ups
25 Thrusters
Row 1000 meters
25 Thrusters
10 Bar Muscle Ups

Then
10 Rounds NFT
3 Deadlifts
2 Squat Cleans
1 S20

Saturday:
10 Minute EMOM
Pull Ups
6 Rounds for time
6 Hang Power Cleans @ 155
6 Clusters
6 Front Squats
Rest 1 minute between rounds

Later:
Run Gunner