WODS Week 1/23
Monday:
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
Tuesday:
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
Wednesday:
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
Thursday:
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
Friday:
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)
Then:
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
Then:
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
Saturday:
Coach Kevin’s WOD