Programming: The Week Ahead at MCCF 171126

This week will have 2 Benchmark Girl WODs.  There will be 1 Day of MetCon/Weightlifting/MetCon and 4 Days of Weightlifting, then MetCon.

Monday:  Burpees and Overhead Squats will start the day.  Power Snatch/Snatch/Overhead Squat Complex will be the Weightlifting.  The 2nd MetCon will be Girl WOD “Isabel.”  The Post WOD will be Toe Nail Transitions.

Tuesday:  Back Squats will be the Weightlifting.  The MetCon will have Hang Power Cleans, Front Squats and Running.  The Post WOD will be 1,000m Row.

Wednesday:  The Weightlifting will be Deadlifts.  An AMRAP of Toes to Bar, Burpees, Box Jumps, and Lunges will follow.  The Post WOD will be Lateral Handstand Wall Walks

Thursday:  Bench Press will be before a MetCon with Double Unders, Thrusters, Pull-Ups, STOH, Front Squats, and Chest To Bars.  The Post WOD will be Ring Push-Ups.

Friday:  Clean and Jerks will be the Weightlifting.  The MetCon will be Girl WOD “Nancy.”  The Post WOD will be False Grip Ring Pull-Up Negatives.