Monday, May 22nd
Strength/skill: Front squat 1 Rep Max
Met-Con:
Open WOD 17.2 Amrap 12
2 rounds 50-ft. dumbbell front rack walking lunge (50/35)
16 toes-to-bars
8 dumbbell power cleans (50/35)
Then, 2 rounds of:
50-ft. dumbbell front rack walking lunge
16 bar muscle-ups
8 power cleans
Time to see where we are on FS. We have been squatting consistently and we should see some solid gains. For the metcon, focus on pushing the bar away on the TTB. Check out coach Paul’s most recent video on TTB.
Tuesday, May 23rd
Strength/Skill:
2 Snatch + 2 OverHead Squat every 90sec x8
Met-Con:
21-15-9 Overhead Squats (135/95)
Chest to Bar Pull Ups
We are drilling the receiving position today. Use the strength to get comfortable in the bottom position, not to PR. For the metcon, It is a sprint. scale the OHS and pullups accordingly so that you can get them in 2-3 sets each time. This should feel like Fran!
Wednesday, May 24th
Strength/Skill:
Turkish Get Ups
Met-Con:
4rds
1 min max reps
Burpees over parallet
Jumping Prisoner lunges
Ring push ups Bike/row for calories
rest 1 min
This wod is all about training lactate threshold. Don’t pace this, go all out, and then try and hang on for the rest of the rds. On the rest, Deep breaths, it will slow the HR down.
Thursday, May 25th
Strength/Skill:
2 Cleans + 2 Jerks work up to 70%
Met-Con:
“CFC Amanda”
5rds
5 squat cleans 135/95
10 PJ 135/95
15 DL 135/95
The lady this was named after was member at CFC for little while before she passed. So we made our own wod up long before the games one came around. Scale this according to what limits you the most. Usually its the jerks. Tip-do 4 cleans, drop it, then do the 5th and go into the jerks. You don’t want to clean it any more than necessary.
Friday, May 26th
Strength/Skill:
Dumbbell Press 3×10
Super Set V-ups 3×15
Met-Con:
20 min AMRAP
3 Rope climbs
40 Double unders
10 Ring dips
15 cal/bike/row
Sled push
Throwing in some Russian twists to strengthen the core with rotation and DB press for shoulder stabiity. The wod is an endurance race. Start at a pace just a little slower than necessary and pick it up a after a few minutes if you can. Gotta get ready for Summer!