WODS Week of 11/28

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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