WODS Week of 12-26

December 27, 2016

Monday:               

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:     12min AMRAP
10 Pull-ups   (L2-Banded pull-ups   L1-Ring Rows)
20 SDLHP 95/65   (L2-75/55   L1-55/35 with KB)
10 Box Jumps  24/20   (L2/L1-Step Ups)

Score:    Weight / Rounds + Reps

 

 

Tuesday:              

Focus:   1 Power Snatch + 1 Hang Snatch + 2 OHS
**Athletes have 25min to find heaviest weight they can complete the complex
**From the hang can be either power or squat

 

WOD:     3 Rounds for Time:
400m Run
15 Hang Power Snatch 75/55   (L2-65/45  L1-45/35)
30 AbMat Sit-ups

Score:    Weight / Time

 

 

Wednesday:      

Focus:   Push Press – 1x5@100%; 1x5@95%; 2x5@90%
**Have athletes find a 5 rep max followed by three drop sets 1 at 95% and two at 90%

 

WOD:     21-15-9
S2OH 95/65   (L2-75/55  L1-65/45)
TTB   (L2-KAHAP   L1-V-ups)

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:     2 Rounds for Time
100 Double Unders  (L2-300 Singles   L1-200 Singles)
50 Russian KB Swings 55/35   (L2/L1-35/20)
25 Alternating Pistols   (L2-Scalled Pistols   L1-Air Squats)

Score:    Weight / Time

 

 

Friday:                   

Focus:   2 Deadlifts + 1 Hang Cleans (Power or Squat) + 2 Jerks
**Athletes will have 20min to find heaviest complex

 

WOD:     400m Run
5 Deadlifts 225/155   (L2-185/135   L1-135/95)
10 Bar Facing Burpees
200m Run
10 Deadlifts
20 Bar Facing Burpees
100m Run
15 Deadlifts
30 Bar Facing Burpees

Score:    Weight / Time

 

 

Saturday:             

Death By Girls - In teams of three Athletes will complete:
Grace
**Rest 2 Min**
Barbara
**Rest 2 Min**
Isabell
**Rest 2 Min**
Diane

Score:    Time

 

 

 

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