WODs Week of 1/30

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