WODs Week of 1/30

January 30, 2017

Monday:        

Focus: Front Squat – Pause         (25 min)
**3 second pause in the bottom of the squat
**Athletes will have 25min to find 3 rep max, making sure to pause for the ENTIRE
3 seconds in the bottom of the squat!

 

WOD:  21-15-9-15-21

KB Swings 70/55     (L2-55/35    L1-35/20)
T2B      (L2-KAHAP   L1-AbMat Sit-ups)

WallBalls 20/14     (L2-14/10)

Score: Weight / Time

 

 

Tuesday:       

Focus: Split Jerk  (25min)
3x5@65%     3x3@75%     3x2@85%     3x1@90%

 

WOD:  15min AMRAP

5 Ring Muscle Ups   (L2-Bar MU’s   L1-C2B Pull-ups/Pull-ups/Ring Rows)

10 S2OH 135/95         (L2-115/85      L1-95/65)

20 Box Jumps 30/24  (L2-24/20        L1-Step-ups)
400m Run

Score: Weight / Rounds + Reps

 

 

Wednesday: 

Focus 1:  Snatch         (25 min)
4@70%     4@80%     4x2 @90%
**These do NOT have to be touch and go

Focus 2:  Snatch High Pulls   (15 min)

2x4@90%   2x4@100%   2x4@110%         (Percentage of 1rep max Snatch)

 

WOD:  1 mile run for time!!

Score: Snatch Weight / Time

 

 

Thursday:      

Focus: Deadlift  10x1 at 95%    (30 min)

**Make sure athletes maintain proper technique

 

WOD:  Diane – 21-15-9
Deadlift 225/185     (L2-185/135   L1-135/95)
HSPU     (L2-2 AbMats   L1-Hand Release Push-ups)

Score: Weight / Time

 

 

Friday:                       

Focus: 5 Rep Max Hang Power Clean (30min)

 

WOD:  10-1 Power Cleans  185/135            (L2-135/95   L1-95/65)

1-10 Bar Facing Burpees

Score: Weight / Time

 

 

Saturday:      

Coach Kevin WOD

 

 

 

Share on Facebook
Share on Twitter
Please reload

Recent Posts

January 27, 2019

December 6, 2018

December 5, 2018

December 4, 2018

December 3, 2018

July 6, 2018

July 6, 2018

July 3, 2018

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square