WODs Week 2/6

February 7, 2017

Monday
Focus: Sprinting/sled pushing/farmer carries

Heavy sled push + sprint back. Push people to use a weight that will make the push a little bit of a grind.  Sled push from starting line to 25m, sprint back 25m. Between each sled push, athlete completes 100m of heaviest farmer carry possible. Not for time.  3 of each.

"Litvinov"
5 Rounds, each for maximum effort, on 5 minute sendoffs:
Front Squat x 8, 65 – 75 % of 1 RM
-> dump weight, immediately out the door for the run

Sprint 400m

Scale weight such that each round is completed between 2:00 - 2:30. Expectation is that each 400m is a maximal effort.
Choose a weight that allows for 8 continuous reps, with reps 6 - 8 being challenging, but not in danger of failure.

 

Score: is total working time for each round (i.e. squat + run).


Tuesday, 
Focus: Completed alternating A1/A2 style, not for time, rest 60 – 90 seconds between each effort;
A1) Bench Press x 5 x 4 @ 80%+ (4 sets of 5 reps)
A2) Weighted Pull Up x 5 x 4, building to maximum weight for 5 reps (4 sets of 5 reps)

24 Rounds of 20 seconds on, 10 seconds off;

Cycle through 8 times:
Toes to bar
Box Jumps/Box Step Ups
Burpees
 

Score: Bench weight, pull up weight, total number

 

Wednesday,
Focus: Clean and jerk technique work at light weight, 10 minutes.

EOMOM for 10 minutes, building to maximal weight (5 sets);
1 Power Clean
1 Hang Squat Clean
1 Push Jerk

THEN

"2 Minute Defense"
5 Rounds for time:
1 Power Clean (L3+ 155/105, L3 135/95, L2 115/75, L1 95/65)
3 Hang Squat Cleans
2 Push Jerks
20 Double Unders

Rest 2 Minutes - Repeat
 

Score: Maximum weight for part 2, total time of both rounds combined for part 3;



Thursday

Focus:
Pressing and Push Pressing;
Strict Press: 3 - 3 - 3, building
Push Press: 5 - 5 - 5, continuing to build

:45 on/:15 off per station, three times through:

Wall Ball+ (12' target for men, 10' target for women)
Weighted Sit Ups
Walking Lunge steps (L3 – Front rack, L2 – Overhead, L1 – no weight)
Burpees to target 1' above max reach
1 Minute Rest
 

Score: Press weight, Push Press weight, Total reps



Friday, 
Extended warmup prepping for a true maximal effort.  

This would be a good time to spend some time practicing pull up variations (bar muscle ups, butterfly pull ups, kipping pull ups). 


"Helen"
3 Rounds for time:
Run 400m
21 KB Swing, 53/35
12 Pull Ups

 

 

Saturday:

SURPRISE WOD

 

 

 

 

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