WODS Week of 11/14

November 22, 2016

 

Monday:               

Focus:   Back Squat 7 x 3 @ 75-85%  (30min)
 **Have athletes increase weight from 3 weeks prior

 

 WOD:     21-15-9
Front Rack Lunge 95/65   (L2-75/55   L1-55/35)
T2B   (L2-KAHAP   L1 - V-ups)
200m Run

Score:    Weight / Time

 

 

Tuesday:              

Focus:   2 Clean High Pulls + 1 Hang Power Clean  (25min)
**Have athletes warm up to 70% of Power Clean then…
**6 working sets adding weight each set

 

WOD:     “Bigger Chief” 5 Rounds:
3min AMRAP:
3 Power Cleans 175/115   (L2-135/95   L1-95/65)
6 Hand Release Push-ups
9 Air Squats
Rest 1 min between rounds

**Only record full rounds completed during each 3min AMRAP
 **Athletes will always start with 3 power cleans at the beginning of each 3min AMRAP

Score:    Total Rounds

 

 

Wednesday:      

Focus:   Kipping and Muscle Up Technique  (15min)

 

WOD:     Tabatta WOD:
Wall Balls  20/14   (L2&L1-14/10)
Burpees
Box Jumps
AbMat Sit-ups
Double Unders

**Each movement will be run for a full 8 rounds (4min) before moving to next movement
**Rest 1 min between each movement
**Add together the lowest rep count for each movement together

Score:    Total Reps

 

 

Thursday:            

Focus:   Snatch  2 x 3 @ 65% (30min)
2 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
**Athletes can drop from the top but no more than 3-5sec between reps

 

WOD:    

For Time:
400m Run
20 Deadlifts 135/95   (L2-115/85   L1-95/65)
400m Run
15 S2OH  135/95   (L2-115/85   L1-95/65)
400m Run
10 Snatches  135/95   (L2-115/85   L1-95/65)

Score: weight/time

 

 

Friday:                   

Focus:   Thruster 3 Rep Max (25min)
**5-10 min to warm up then 5 sets to find 3 rep max thruster
**L3 and L2 athletes must start from the ground

 

WOD:     Open Workout 11.6 (12.5)  -  7min AMRAP
3-6-9-12-15-18…..  Go up by 3 reps every round
Thrusters 100/65     L2-75/55     L1-45/35
C2B Pull-ups        L2-Pull-ups       L1-Ring Rows

Score:    3rep Max / Reps

 

 

Saturday:             

Coach Kevin WOD

 

 

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