WODS Week of 1/16

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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