WODS Week if 1/9

January 9, 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 the will use the same weight next cycle

 

WOD:     5 Rounds for time:
200m Run
40 DU’s   (L2-150 Singles   L1-100 Singles)
20 Sit-ups

 

Tuesday:              

Focus:   Snatch
4 @ 60%
4 @ 70%
4 x 2 @ 80%
**These do NOT have to be touch and go. 
Finish with:
3 x 4 @105% Snatch Pulls

 

WOD:     21-15-9
Power Snatch 115/75   (L2-95/65   L1-75/55)
WallBalls 20/14

Score:    Weight / Weight / Time

 

 

Wednesday:      

Focus:   10 min: 5 sets Max effort Strict Pull-ups / MU’s
**Work on kipping technique with new athletes
15 min: 50 Deficit HSPU for time (45lb plates for men / 25lb plates for women)
**Work on HSPU’s progressions with new athletes

 

WOD:     “Nicole” – 20min AMRAP
400m Run
Max Effort Pull-ups
**Every time the athlete drops or comes off the rig they will run 400m
**Score will be the total number of pull-ups completed

Score:    Reps / Time / Reps

 

 

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
**This is the last set of our 20 rep Back Squat Cycle!!!  Make it count!!!

 

WOD:     15 min EMOM (4 Stations)
Min 1:    2 Legless Rope Climbs   (L2- 2 Rope Climbs   L1 – 5 Pull-ups and 5 Dips)
Min 2:    20 KB Swings 70/55   (L2-55/35   L1-35/25)
Min 3:    20 Box Jumps   24/20   (L2- Step-ups)
Min 4:    Max effort Burpees
Min 5:    Rest
**Have all athletes start at Min 1 (Rope Climbs) but stagger start as needed

Score:    Weight / # of Burpees

 

 

Friday:    

Focus:   2 Cleans + 1 Jerk (Power or Squat Cleans / Push or Split Jerk – Athlete discretion)
**Athletes have 25 min to find heaviest complex

 

WOD:     DT – 5 Rounds
12 Deadlift 155/115
9 Hang Power Cleans
6 Push Jerks

Score:    Weight / Time

 

 

Saturday:             

No Class this week due to rowing seminar

 

 

 

 

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