WODS Week of 11/28

November 28, 2016

Monday:               

Focus:   Front Squat 7 x 3 w/ 2 sec pause (25-30min)
**Start to 60-70% and increase weight each set

 

WOD:   4 Rounds for Time
5 Clusters (Squat clean/thruster)  155/105    (L2-115/85   L1-95/65)
10 Lateral Burpees over the Bar

Score:    Weight / Time

 

 

Tuesday:              

Focus:   Split Jerk 7 x 2 @ 75-85%  (25min)                 

 

WOD:     Open Workout 15.3 – 14min AMRAP
7 Ring Muscle Up’s     (L3-Bar   L2-C2B   L1-Pullups/Ring Rows)
50 Wall Ball Shots  20/14    (L2/1 – 14/10)
 100 Double Unders     (L2/1 – 200 singles)

Score:    Weight / Rounds and Reps

 

 

Wednesday:      

Focus:   HSPU and Handstand Walk Skill work (15-20min)

 

WOD:     21-15-9-6-3
SDLHP  95/65    (L2-75/55   L1-65/45)

Box Jump Overs 24/20 (L2/1 - Step up and over)
Score:    Weight / Time

 

Thursday:

Focus:   Snatch  2 x 3 @ 70%   (30min)
2 x 2 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%
**Athletes can drop from the top but no more than 3-5sec between reps

 

WOD:     1 Mile Run (1 to 1 work to rest)  (30min Cap)       
800m Run  (1 to 1 work to rest)
400m Run

Score:    Mile Time / 800m Time / 400m Time

 

 

Friday:                   

Focus:   Bench    1 x 10 @ 55%  (25min)
1 x 8 @ 65%
1 x 6 @ 75 %
1 x 4 @ 80%

 

WOD:  4 Rounds for time
30 Unbroken DU’s   (L2- 50 DU’s    L1- 100 singles)
10 Dips                      (L2-Banded   L1-Box)
30 Abmat Sit-ups
10 HR Push-ups

Score:    Weight / Time

 

 

Saturday: Coach Kevin WOD

 

 

 

 

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