WODS Week 1/23

January 23, 2017


Focus: 1 Rep MAX Back Squat (30 min)
**Make sure athletes either have a spot or are comfortable bailing


WOD:  3 Rounds for Time:  (15min Cap)

400m Run
10 Front Rack Lunges 135/95   (L2-115/85   L1-96/65)

20 Pull-ups   (L2-Banded Pull-ups   L1-Ring Rows)

Score: 1RM / Time




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


WOD:  10 Rounds for Time:   (16min Cap)

10 HSPU’s       (L2-2 Abmats   L1-Hand Release Push-ups)
10 T2B             (L2-KAHAP   L1-V-ups)

Score: Weight / Time



Focus: Cleans(30 min)
2x4@65%     2x4@75%     4x2@85%     4x1@90%
**These do NOT have to be touch and go


WOD:  Grace

30 Clean and Jerks 135/95   (L2-115/85   L1-95/65)

Score: Weight / Time




Focus: Deadlift 10 x 2 at 90%   (25min)

 **Make sure athletes maintain proper technique


WOD:  21-15-9

Deadlifts 185/135   (L2-155/115   L1-135/95)

Lateral Burpees over the bar

200m Run

Score: Weight / Time




Focus: 10 min EMOM of 2 Squat Snatches at 75-85%
**Run a 20-min clock – give athletes 10 min to warm up to 75-85% of their 1RM squat snatch.  The 10-min mark is the beginning of the 10min EMOM
**Have athletes choose a weight between 75-85% of 1RM and stick with it throughout the entire 10min EMOM


WOD:  75 DU Buy-in (L2-225 SU’s   L1-150 SU’s)  (16min Cap)


3 Rounds of:

5 Power Snatches 135/95   (L2-115/85   L1-95/65)

10 Box Jumps 30/24   (L2-24/20   L1-Step-ups)
20 MedBall Slams 20/14


75 WallBall Buy-out 20/14

**For level three athletes ONLY, every time you break the DU’s or the wallballs drop and do 5 burpees**

Score: Weight / Time




Coach Kevin’s WOD




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