WODS week of 10/31

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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