WODs Week of 2/20
Monday Focus: Back Squat – 6 x 3, build to 90% WOD: AMRAP 12 Minutes: 12 Pull Ups 12 Wall Ball 12 KB Swing Score = reps Tuesday Focus: Push Press – 4 x 5, build to 80 – 85% WOD: 3 Rounds for time: 15 Power Clean (L3 135/95, L2 115/85, L1 95/65) Run 400m Rest 2 minutes Score = time Wednesday Focus: Deadlift – 2 reps at 85 – 90%, EMOM for 10 minutes WOD: 3 Rounds for max reps: AMRAP 4 minutes 3 Push Jerk, (L3 - 135/95, L2 – 115/75, L1 – 95/65) 6 Toes to Bar 9 Air Squat Rest 1 m
WODs Week of 2/13
Monday Focus: Thruster 2 x 4 65% 2 x 3 75% 2 x 2 85% 2 x 1 (Go for a heavy single) WOD: 21 – 15 – 9 Thruster (L3 95/65, L2 85/55, L1 75/45) Toes to bar Score: Weight/Time Tuesday Focus: A1: Bench Press x 3 x 4 (4 sets of 3 building to heaviest weight possible for 3) A2: Pendlay Row x 8 x 4 (4 sets of 8 across, pick a challenging weight for all 4 sets) WOD: AMRAP 10 Minutes: 5 Shoulder to Overhead (L3 115/75, L2 95/65, L1 75/45) 10 Deadlift (Same Weight) 30 Double Unders Score
WODs Week 2/6
Monday
Focus: Sprinting/sled pushing/farmer carries Heavy sled push + sprint back. Push people to use a weight that will make the push a little bit of a grind. Sled push from starting line to 25m, sprint back 25m. Between each sled push, athlete completes 100m of heaviest farmer carry possible. Not for time. 3 of each.
"Litvinov"
5 Rounds, each for maximum effort, on 5 minute sendoffs:
Front Squat x 8, 65 – 75 % of 1 RM
-> dump weight, immediately out the door for the
