WODs Week of 11/21

Monday:

Focus: Deadlift 7 x 3 @ 75-85% (25-30min) **Have athletes increase weight from 3 weeks prior

WOD: 3 Rounds for Time: 400m Run 20 WallBall 20/14 (L2&L1 – 14/10) 5 Deadlifts 275/195 (L2-225/155 L1-135/95)

Score: Weight / Time

Tuesday:

Focus: Snatch Balance 5 x 3 20-25min) **Have athletes warm up to 50% of their 1 RM Snatch then 5 working sets increasing weight **Focus on speed under the bar and active shoulders (Not weight)

WOD: Open Workout 13.1 – 17min AMRAP 40 Burpees 30 Snatches 75/45 (L2-65/45 L1-45/35) 30 Burpees 30 Snatches 135/75 (L2-95/65 L1-65/45) 20 Burpees 30 Snatches 165/100 (L2-115/85 L1-75-55) 10 Burpees As many Snatches as possible at 210/120 (L2-145/105 L1-95/65)

**Any snatch power or squat are allowed ** Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

Score: Reps

Wednesday:

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

WOD: 9min AMRAP 1 Thruster 165/115 (L2-135/95 L1-95/65) 3 MU’s Ring or Bar (L2-C2B L1-Pull-ups/Banded/Jumping/Ring Rows) 5 HSPU’s (L2- 2Abmats L1-Hand Release Pushups) 7 T2B (L2-KAHAP L1-V-ups)

Score: Weight / Rounds and Reps

Thursday:

Focus: **Closed for Thanksgiving**

WOD:

Score:

Friday:

Focus: 1 Push Jerk + 2 Split Jerks (25min) **Warm up to 70% of push jerk **7 sets to find heaviest complex

WOD: 3 Rounds for Time: 200m Run 15 KB swings 70/53 (L2-53/35 L1-35/20) 30 Sit-ups 200m Run 10 Goblet Squats 20 V-ups

Score: Weight / Time

Saturday:

Coach Kevin WOD

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