WODS Week of 12-26

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