WODS Week of 11/14

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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