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

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