WODS Week if 1/9

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