WODS Week of 1/2

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