WODS Week 11/7/16

Monday:

Focus: OH Squats 7 x 2 @ 55-65% w/ 2 sec pause (25min) **Have athletes pause in the bottom of squat for 2 full seconds **Have athletes focus on positioning, depth and technique rather than weight

WOD: Open Workout 14.2 From 0:00 – 3:00min 2 Rounds of: 10 OH Squats 95/65 L2-75/55 L1-65/45 10 C2B Pull-ups L2-Pull-ups L1-Banded Pull-ups

From 3:00 – 6:00min 2 Rounds of: 12 OH Squats 12 C2B Pull-ups

From 6:00 – 9:00min 2 Rounds of: 14 OH Squats 14 C2B Pull-ups

*** Following same pattern until you fail to complete both rounds within 3min *** This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment.

Score: Total # of Reps

Tuesday:

Focus: 2 Snatch High Pulls + 1 Hang Squat Snatch (25min) **Spend 5-10 min warming up to 60-70% of 1RM Hang Squat Snatch **6-7 sets to find heaviest complex

WOD: 3 Rounds for time: 400m Run 10 KB Snatch 70/53 L2-53/35 L1-35/25 **Athlete must switch arms each rep and KB must touch ground every rep 50 DU’s L2-150 singles L1-100 singles

Score: Weight / Time

Wednesday:

Focus: Bench 1 x 10 @ 50% (20min) 1 x 8 @ 60% 1 x 6 @ 70% 1 x 4 @ 75 %

WOD: 4 Rounds: 30 Abmat Sit-ups 25 Russian Twists w/ MedBall 20/14 L2/L1 - 14/10 200m Run 15 MedBall Slams 10 T2B L2/L1 – KAHAP

Score: Weight / Time

Thursday:

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

WOD: 10min AMRAP 100m Farmer Carry 73/53 L2-53/35 L1-35/25 10 KB swings 73/53 L2-53/35 L1-35/25 100m Farmer Carry 10 Burpees

Score: Weight / Time

Friday:

Focus: Strict Press 7 x 3 @ 70-80% (20min)

WOD:

Veterans Day - Three Wise Men Tribute WOD **Jeremy: 4min AMRAP

5 Hang Squat Snatch 135/95 L2-95/65 L1-75/55 10 Burpees Over the Bar **2 min of Rest

**Ben: 4min AMRAP 10 Power Cleans 135/95 L2-95/65 L1-75/55 20 Pull-ups L2&L1 – Jumping Pull-ups **2 min of Rest

**Beau: 4min AMRAP

15 Box Jump Overs 24/20 L1-Step-ups 30 WallBall 20/14 L1-14/10

Score: Weight / Rounds and Reps for Jeremy / Ben / Beau

**After the September 11th, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Jeremy and Ben represent that generation of veterans who gave that last full measure of devotion to their country. We honor them as a country. But Beau Wise represents that generation of veteran who survived combat and we now have to stand with to ensure they can not only survive but that they can thrive in the peace that follows.

Saturday: HERO WOD