Week 8

Most of us are doing the Oly Strength Cycle which once I get in electronic form I will post each week. For those who arent doing the Oly strength here is some programming for the week. If you are doing Oly strength try to use these metcon unless the CFCC wod looks super cool.

Thursday:

Strength: 5 sets of max effort wallball
               EMOM 3 C&J 155/105

WOD: 8 min AMRAP 250m Row/ 15 T2B
            Rest 1 minute
            8 min AMRAP 15 Wallball/ 15 KBS 55/35
            Rest 1 minute
            For time  400m Run 30 Burpees

Friday: 

Strength: Back Squat 5x3 @85%
               5x max effort hand release push ups  rest as needed
               5x Max effort L sit

WOD: On a 10 minute running clock:
             Run 800m then AMRAP 10 DB Thrusters 40/25
                                                      10 Chest to Bar
                                                      10 UNBROKEN DU

Saturday: 

Strength: EMOM for 10 min 3 muscle ups   add weight if needed
               Power Snatch 3 times through  3@65% 3@70% 3@75%

WOD: Row 1k
            Rest 1 minute
           Do 50 Burpees
            Rest 1 minute
           Do 250 DU
            Rest 1 minute
           Do 30 Hang Clean 185/135
            Rest 1 minute
           Do 100 Air Squat


Sunday: Rest