WODS week 12/5

December 5, 2016

Monday:               

Focus:  

20rep Back Squat  (25-30min)
**Athletes will start at 65% of their 1 Rep Max Back Squat
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
 **If the athlete does not complete all 20 reps the will use the same weight next cycle

 

 WOD:    

14min AMRAP
400m Run
20 HSPU’s    (L2-2 Abmats   L1-HR Pushups)
10 T2B     (L2-KAHAP   L1-V-ups)

Score:    Weight / Rounds + Reps

 

 

Tuesday:              

Focus:  

7 x 3 Push Press 75-85%

 

WOD:  

Open Workout 13.2 – 10min AMRAP
5 S2OH  115/75    (L2-95/65   L1-75/55)
10 Deadlifts   115/75    (L2-95/65   L1-75/55)
15 Box Jumps  24/20   (L2/1 – Step-ups)

Score:    Weight / Rounds + Reps

 

 

Wednesday:      

Focus:  

Cleans  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:    

For Time: (15min Cap)
400m Run
50 WallBalls 20/14     (L2&L1-14/10)
25 Dips   (RX+ MU into Dips   L2-Dips with band    L1-Dips on Box)
25 MedBall Slams
50 MedBall Cleans
400m Run

Score:    Weight / Time

 

 

Thursday:            

Focus:  

20rep Back Squat + 5lb’s  (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle

 

WOD:    

15min EMOM
Min 1: 3 Rope Climbs (L2-10 C2B Pull-ups L1-10 Pull-ups or 10 STRICT ring rows)

Min 2: 40 DU’s     (L2-30 DU’s   L1-50 singles)
Min 3: 10 DB or KB Thrusters 53/35     (L2-35/25   L1-25/20)
** Have athletes start with different movements to prevent back up on Rope Climbs

Score:    Weight / Level

 

 

Friday:                   

Focus:  

5 x 5 Deadlifts
**Warm up to 70-75% of 1rm DL then 5 working sets
**All 5 reps must be unbroken

 

WOD:    

12min AMRAP
20 Russian KB Swings 53/35     (L2-45/25   L1-35/20)
20 Pistols alternating legs each rep   (L2-Modified Pistols   L1-Box Step Ups)
200m Run

Score:    Weight / Time

 

 

Saturday:             

Coach Joyce’s surprise WOD

 

 

 

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