WODs for the Week of 5/16 to 5/21

“Paying the Iron Price”

Weekly Notes:

  • Strength: 20 min to complete
    • 2 sets of 4 reps @ 40% 1RM
    • 2 sets of 4 reps @ 50% 1RM
    • 2 sets of 4 reps @ 60% 1RM
    • 1 set of 4 reps @ 70% 1RM
    • 1 set of 4 reps @ 80% 1RM
  • Price: each MetCon ends with a separate standard barbell movement that must be completed (the “iron price”) after 1 minute of rest.
Monday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Press (strict, push, HSPU)
MetCon 10 min AMRAP
-10 push-up
-10 toes to bar

Iron Price
40 shoulder-to-overhead (75/45#)

Tuesday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Squat (back, front, overhead, Zercher)
MetCon 4 rounds for time
-20 air squat
-10 pull-up

Iron Price
40 power clean (95/65#)

Wednesday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Deadlift (standard, sumo)
MetCon 30-20-10-20-30 reps for time
-kettlebell swing (53/35#)
-double under

Iron Price
40 deadlift (155/105#)

Thursday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Press (strict, push, HSPU)
MetCon 8 min AMRAP
-6 wall ball (20/14#)
-6 burpee (chest to deck)

Iron Price
40 overhead squat (75/45#)

Friday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Deadlift (standard, sumo)
MetCon 15 min AMRAP
-5 deadlift (135/95#)
-5 leg lift
-5 muscle-up

Iron Price
40 snatch (75/45#)

Saturday
Warm-up Coach’s Choice
Skill Strength skill review as necessary
Strength Any Squat (back, front, overhead, Zercher)
MetCon 3 rounds for time
-20 handstand push-up
-30 kettlebell swing (53/35#)
-400m run
-50 double under 

Iron Price
40 back squat (115/75#)