WODs Week of 2/13

Monday

Focus:

Thruster

2 x 4 65%

2 x 3 75%

2 x 2 85%

2 x 1 (Go for a heavy single)

WOD:

21 – 15 – 9

Thruster (L3 95/65, L2 85/55, L1 75/45)

Toes to bar

Score: Weight/Time

Tuesday

Focus:

A1: Bench Press x 3 x 4 (4 sets of 3 building to heaviest weight possible for 3)

A2: Pendlay Row x 8 x 4 (4 sets of 8 across, pick a challenging weight for all 4 sets)

WOD:

AMRAP 10 Minutes:

5 Shoulder to Overhead (L3 115/75, L2 95/65, L1 75/45)

10 Deadlift (Same Weight)

30 Double Unders

Score: Weight/Weight/Time

Wednesday

Focus:

Back Squat x 5 x 5 (Build to a heavy set of 5);

WOD:

5 Rounds on 3:30 sendoffs, each round as fast as possible:

12 Heavy KB Swing (L3 70/55, L2 55/35, L1 45/25)

10 Burpees

Sprint 200m

Score: Weight/time

Thursday

Focus:

Strict Press x 3 x 5 (5 sets of 3 building to heaviest 3 for the day)

WOD:

AMRAP 10 Minutes:

5 HSPU

10 KB Swing (55/35)

15 Sit Ups

Score:

Friday

Focus:

(Power) Cleans

2 x 3 @ 70%

2 x 2 @ 80%

2 x 2 @ 90%

2 x 1 @ 95% (heavy single for the day);

WOD:

“Grindy”

5 Rounds for time:

6 Ground to overhead, (L3 135/95, L2 115/75, L1 95/65)

2 Rounds of Cindy

Saturday:

Coach Kevin Surprise WOD