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
