WODS week 12/5

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 !supportLineBreakNewLine]**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