WODs Week 2/6
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
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
"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;
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