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Deload week

 

 

 

 
Monday

Press 5 x 3
Keep the weight under 70% of your max, focus on speed.

Metcon:
30/20 cal row
40 thrusters 20/15
30 KBS 24/16
20 burpees
10 T2B

Tuesday

Front squat 5 x 2
Keep the weight under 70% of your max, focus on speed.

Metcon:
AMRAP 4
21 deadlifts 60/40
21 C2B/pull ups
ME wall balls for remaining time
Rest 4:00
AMRAP 3
15 deadlifts 80/55
15 C2B/pull ups
ME wall balls for remaining time
Rest 3:00
AMRAP 2
9 deadlifts 100/70
9 C2B/pull ups
ME wall balls for remaining time

Wednesday

EMOM 15:
1: 10-15 HR push ups
2: 8-12 strict T2B
3: Farmers walk with plates for 0:30-0:40s

Metcon:
AMRAP 7
Burpees on a plate

Olympic: Snatch

Thursday

WOD (S):
For quality
100 double unders
20 KB snatch
80 weighted sit ups
20 KB snatch
60 wall ball
20 KB snatch
40 pull ups
20 KB snatch
20 T2B
20 KB snatch

Friday

Open 17.2

Saturday

Team WOD 11:00, open doors 12-14

Sunday

Open doors 14-16.

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