Programming: The Week Ahead at MCCF 180610

This week will have 2 Days of Long MetCons, 2 Days of MetCon/Weightlifting/MetCon, and 1 Day of Weightlifting, then MetCon.

Monday:  Monday will be Girl WOD Nancy and Nancy AMRAP.  This will have Running and Overhead Squats.  The Post WOD will be Bent Over Rows.

Tuesday:  The 1st MetCon will have Dumbbell Box Step Overs.  The Weightlifting will be Power Snatches.  The 2nd MetCon will have Dumbbell Power Snatches and Box Jumps.  The Post WOD will be Flutter Kicks.

Wednesday:  This will be an interval workout with Airbike, Rope Climbs, Deadlifts, Wallballs, Toes To Bar and Burpees.  Post WOD will be extra mobility work.

Thursday:  Back Squat will be the Weightlifting.  The AMRAP to follow will have Hang Power Cleans and Lunges.

Friday:  Sit-Ups and Clap Push-Ups will be in the 1st MetCon.  The Weightlifting will be Power Clean/Jerk/Jerk.  The 2nd MetCon will have Push Jerks and Pull-Ups.