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
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