W5D1

WOD I

Oly:

1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

Metcon:

8 minute AMRAP:

7 Deadlifts at 60% of 1RM
10 Box jumps (step-off box)

*Rest as necessary before strength work

Strength: (performed post-WOD)

3×10 Weighted ring dips
3×10 Good Mornings

Midline Stability:

10 V-ups
10 Tuck-ups
10 Leg circles left
10 Leg circles right

4 Rounds

WOD II

Strength:

Pike Press – 4×12

Metcon:

10 minute AMRAP:

20 KB Swings
15 Pushups
10 Box Jumps

Midline Stability:

10 V-ups
10 Tuck-ups
10 Leg circles left
10 Leg circles right

4 Rounds

 

 

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4 comments

  1. 6 rounds of metcon, pushups killed me, not sure if it was the pike push ups from earlier or pushups from yesterday. I curled up into a ball at the end of it all.

  2. 6. Knees on last 5 pushups. Subbed jump squats for box jumps (my box has become unstable :)Did midline before metcon.

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