WODs for the week!! May 1st – 7th

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 In WOD
Monday
Warm up – EA warm up (skip for 3 min)
Mobility -OH
A) Seated DB press – find a heavy 5 in 6-7 sets
B) 3 x 8 bent over row (barbell)
Metcon 3RFT
10 DL 225/155
10 lunges
10 strict pull ups
10 box jumps *step down
Tuesday
Warm up – 3 rounds 200m row/ 10 air squats/ 1 min plank/ 5 lateral jumps
Mobility – squat
A) Back squat – Build to a 5rm
Metcon – For time
50 WB
50 KB swings
50 sit ups
Wednesday 
Warm up – 3 rounds 5 reps of each all single arm (do all on one arm then the next) KB swing/ Front squat/ thruster/ push press/ over head carry
A) Bench Press- Close grip 4×6 at working weight
B) Tricep pull downs 3×10
Metcon – 8 min Amrap
10 DB snatch (50/35#)
50 Double under
Thursday
Buy in – 2 rounds Burgener
With Barbell – 2 rounds 5 muscle snatch/ 5 power snatch/ 5 behind the neck press/ 5 good mornings
A) Snatch – 2 power snatch + 2 OHS up to a max then 3 attempts to hit max snatch
B) Snatch High pulls 4×5
Metcon- Run 1 mile
Friday
Buy in – 3 rounds 10 goblet squats/ 10 no jump burpees/ 10 2 foot jumps over bar
Get prep’d for WOD
10 rounds for time
10 Front squats 95/65
10 burpees over the bar
With remaining time build to a Heavy 3 strict press
Saturday 
5 min AD then 2 rounds 10 samsun lunges/ 10 ring rows/ 10 grasshoppers
A) Power cleans- Top to bottom find max in 3 sets
B) 3×10 strict pull ups (unbroken)
Metcon 4 rounds for time
15 vsnaps
12 box jumps
9 push press ( 115/75#)
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