WODS Week of 1/16

January 16, 2017

Monday:        

Focus: Over Head Squats    (25min)
**Have athletes spend 10-15min finding 5 rep max
Then:  3 drop sets of 5 reps at 90%, 85% and 80%

 

WOD:  3 Rounds - 3min AMRAP
10 Thrusters 95/65   (L2-75/55   L1-65/45)
10 Bar Facing Burpees
**Rest 1 min**
**Have athletes start where they left off on previous AMRAP

Score: Weight / Rounds & Reps

 

 

 

Tuesday:       

Focus: 10 min EMOM of 2 Squat cleans at 80-85%
**Run a 20 min clock – give athletes 10 min to warm up to 80-85% of their 1RM squat clean.  The 10 min mark is the beginning of the 10min EMOM

 

WOD:  14min AMRAP
200m Run
10 Power Cleans 135/95   (L2-115/85   L1-95/65)
20 T2B   (L2-KAHAP   L1-V-ups)
10 Front Squats  135/95   (L2-115/85   L1-95/65)

Score: Weight / Rounds + Reps

 

 

Wednesday: 

Focus: Deadlift 10 x 3 at 85%

 

WOD:  2 Rounds:   (18min Cap)
800m Run
40 Russian Twists  20/14  (L2&1-14/10)
20 C2B Pull-ups
40 Russian KB Swings  70/55   (L2-55/35   L1-35/25)

Score: Weight / Time

 

 

Thursday:      

Focus 1:  Snatch Balance 5 x 3  (15 min)
Focus 2:  Snatch   (20 min)
4@65%     4@75%     4x2 @85%
**These do NOT have to be touch and go

 

 

WOD: 

Isabel    (7min Cap)
30 Snatches 135/95  (L2-115/85   L1-95/65)

Score: Weight / Time

 

 

Friday:                       

Focus: Strict Press    (25min)
3x5@75%     3x3@85%     3x2@95%     3x1@100%

 

WOD:  3 Rounds for Time:              (18min Cap)
400m Run
5 S2OH 165/115   (L2-135/95   L1-95/65)
10 Box Jump Overs  24/20   (L2&1-Step-ups and Over)
15 Deadlifts 165/115   (L2-135/95   L1-95/65)
20 Sit-ups

Score:

 

 

Saturday:      

Coach Kevin WOD!

 

 

 

 

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