WODS Week of 1/2

January 2, 2017

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 they will use the same weight next cycle

WOD:

10 Ring Muscle-ups   (L2-Bar MU’s    L1-C2B Pull-up / Pull-ups / Ring Rows) **16min Cap**
150 DU’s   (L2-300 Singles   L1-200 Singles)
20 OHS 115/75   (L2-95/65   L1-75/55)
150 DU’s
10 Bar MU’s   (L2-C2B     L1-Pull-ups / Ring Rows)

Score: Weight / Time

Tuesday:

Focus: 2 Power Clean + 1 Push Jerk
**Athletes will have 25min to find 1 rep max complex

WOD:     3 Rounds for Time
10 Hang Cleans 135/95   (L2-115/75    L1-95/65)
15 Box Jump Overs 24/20   (L2/1 – Lateral Jumps over the Bar)
200m Run

Score: Weight / Time

Wednesday:

Focus: No focus today – Instead have athletes warm up longer and adequately prepare for WOD

WOD:     1 mile Run (L2/1 – 800m Run) **40min Cap**
**Rest 2 min**
4 Rounds for Time:
10 Deadlifts 225/185 (L2-185/135   L1-135/95)
10 TTB (L2-KAHAP   L1-v-ups)
10 HSPU’s   (L2-Box HSPU’s   L1-Hand Release Push-ups)
**Rest 2 min**
1 mile Run   (L2/1 – 800m Run)

Score: 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:     Fran: 21-15-9
Thrusters 95-65   (L2-75/55   L1-55/35)
Pull-ups (L2-Ring Rows   L1-Jumping Pull-ups)

Score: Weight / Time

Friday:

Focus: Snatch – 20min
0-10min find 1 rep max Power Snatch
10-15min Rest
15-25min Find 1 rep max Squat Snatch
**Hold Athletes to these time constraints**

WOD: 8min AMRAP
8 KB Snatch 55/35 (L2/1 - 35/25)
16 Burpees
32 AbMat Sit-ups

Score: Power Snatch Weight / Squat Snatch Weight / Rounds + Reps

Saturday: Coach Kevin WOD