WODS week of 10/31

November 22, 2016

Monday:               

Focus:   Deadlift  7 x 3 @ 70-80%  (30min)

 

WOD:   Open Workout 11.2 – 15min AMRAP
 9 Deadlifts  155/100     L2-115/85     L1-95/65
 12 Push-ups     L-1 Knee Push-ups
15 Box Jumps  L3&L2-24/20        L1-Step ups

Score:  Weight/ Rounds + Reps

 

 

Tuesday:              

Focus:   1 Power Clean + 1 Hang Squat Clean (25 min)
**Spend 5-10min warming up to 60-70% of 1RM Power Clean
**7 Working sets increasing weight each set

 

WOD:     600m Run     L1-400m Run (16min Cap)
 **Rest until 4min then**
 @4min   8 Burpees     L2-6 Burpees     L1-4 Burpees
@5min   10 Burpees   L2-8 Burpees     L1-6 Burpees
@6min   12 Burpees   L2-10 Burpees   L1-8 Burpees
@7min   14 Burpees   L2-12 Burpees   L1-10 Burpees
**Rest until 10min Mark**
Grace (30 Clean and Jerks)  L3-135/95   L2-115/85   L1-95/65

Score:  Weight / Time (for Grace)

 

 

Wednesday:      

Focus:   5 Max effort sets of Strict pull-ups (15min)
**Scale athletes to utilizing bands or Ring Rows as needed
**Spend some time reviewing/teaching kip swing to new members

 

WOD:     Partner Workout:
800m Run
80 Wallballs  L3&L2-20/14    L1-14/10
600m Run
60 KB Swings  70/53     L2-53/35     L1-35/25
400m Run
40 HSPU     L2- 2 Abmats     L1-Box HSPU
200m Run
20 Ring/Bar MU’s   L2-C2B Pull-ups     L1-Pull-up/Banded/Jumping

Score:    # of Pullups / Time

 

 

Thursday:            

Focus:   Snatch  1 x 3 @ 60% (25min)
1 x 3 @ 70%
2 x 2 @ 75%
1 x 2 @ 80%
**Athletes can drop from the top but no more than 3-5sec between reps

 

WOD:     5 Rounds (Snatch DT): (12min Cap)
9 Snatch DeadLifts  115/85   L2-95/65   L1-65/45
6 Hang Power Snatches
3 OHS

Score:  Weight at 80% / Time

 

 

Friday:                   

Focus:   2 Front Squats w/ 1 sec pause  + 1 Split Jerk  (25-30min)
**Spend 5-10 min warming up to 70-80% of 1RM Split Jerk
**Then 6 working sets @ 70-80% for the complex

 

WOD:     30-20-10
OH Lunges w/ Wall Ball  20/14     L2&L1-14/10
AbMat Sit-ups w/ Wallball
Back Extensions

Score:    Weight / Time

 

 

Saturday:              Coach Kevin Surprise WOD

 

 

 

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