Programming: The Week Ahead at MCCF 171029

We will continue our gymnastics cycle during the Post WOD.  This week will have 3 Days of MetCon/Weightlifting/MetCon and 2 Days of Weightlifting, then MetCon.

Monday:  The first MetCon will be an AMRAP of Wallballs.  The Weightlifting will be Push Jerks.  The 2nd MetCon will have Thrusters, Lateral Over the Bar Burpees, and Chest to Bar Pull-Ups.  The Post WOD will be Ring Support holds.

Tuesday:  Deadlifts will be the Weightlifting.  The MetCon will be an AMRAP of Running, Lunges and Burpees.  The Post WOD will be Toe Nail Transitions

Wednesday:  The First MetCon will have Sit-Ups and Hang Power Cleans.  The Weightlifting will be a Clean/Front Squat Complex.  The AMRAP to follow will have more Cleans and Box Jumps.  The Post WOD will be False Grip Negative Pull-Ups.

Thursday:  An AMRAP of V Sit-Ups and Dumbbell Power Snatches will be before a Weightlifting of Hang Power Snatches and Overhead Squats.  The 2nd AMRAP will be Toes to Bar, Hang Power Snatches and Lateral Over the Bar Jump Lunges.  The Post WOD will be Strict Ring Pull-Ups and Strict Ring Dips.

Friday:  Weightlifting will have Back Squats.  The MetCon will have Strict Pull-Ups, Push-Ups and Squat Tuck Jumps.  The Post WOD will be Lateral Wall Walks.