Programming: The Week Ahead at MCCF 171217

This week will have 2 Girl WODs.  There will be 3 Days of MetCon/Weightlifting/MetCon and 2 Days of Weightlifting, then MetCon.

Monday:  The first MetCon will have Burpees and Thrusters.  The Weightlifting will be Overhead Squats.  The 2nd MetCon will have Toes to Bar and Overhead Squats.  The Post WOD will be 1,000m Row.

Tuesday:  Deadlifts will be the Weightlifting.  The MetCon is Girl WOD “Helen.”  The Post WOD will be False Grip Ring Pull-Ups.

Wednesday:  The First MetCon will have Double Unders.  A Snatch Complex will be the Weightlifting.  The 2nd MetCon will be Girl WOD “Elizabeth.”  The Post WOD will be Toe Nail Transitions.

Thursday:  Squat Jumps and Running will be before Back Squats in the Weightlifting.  After that, the MetCon will have Lateral Bar Hops, Sit-Ups and Front Squats.  The Post WOD will be Ring Push-Ups.

Friday:  A Clean and Jerk Complex will be the Weightlifting.  A Chipper of Plate Over Burpees, Plate Ground to Overhead, Chest to Bar Pull-Ups, Power Snatches and Ring Muscle-Ups will follow.  The Post WOD will be Lateral Wall Walks.