WODs for the Week 2/5/18

March 6, 2018

Hope you all survived 18.2!

 

Monday

 

Strength:
Deadlift
Every 1:30 for 12 (8 Sets)
Deadlift x 6 @ 60% of 1RM

 

Conditioning:
4 Rounds for Time
12 Hang Cleans (95/65)
12 Burpee Box Jump

 

Accessory:
2 Rounds (Not For Time)
15 Hammer Curl / Arm
15-20 Band Face Pull
15-20 Tricep Pushdown

 

 

Tuesday

 

Strength:
1) Split Jerk
5 minute EMOM Drop to split x4
Click for demo: https://youtu.be/wt7gv6lddeY   

(Start with empty barbell and increase weight each set if needed (This is a footwork drill so heavy weight is not needed)

 

 

2) Every 1:30 for 9 minutes (6 sets)
Behind the Neck Press in Split Position x5 (3 count hold at the top on last rep)
Click Link for Demo (https://youtu.be/wt7gv6lddeY)
Increase weight each set only if you are comfortable with the movement

 

Points of Emphasis:
-Upright Torso (Shoulder in line with hip)
-Soft back knee (Adjust as needed to acheive upright torso)
-Front knee in line with toe

 

Conditioning:
9 Minute AMRAP
7 Power Snatch (115/75) ADV (135/95) MOD (75/55 or less)
14 Hand Stand Push Ups
21 Air Squats

 

 

Wednesday

 

Strength:
Snatch
Every 1:30 for 12 Minutes (8 Sets)
1+ 1 (1st and 2nd Pull + 1 Snatch)
2 sets @ 55%
2 sets @ 65%
2 sets @ 75%
2 sets @ 80%

 

Conditioning:
For Time
30 Power Snatches (115/75) ADV (135/95)

 

Accessory:
9 Minute EMOM
30 ON / 30 OFF
1. Jumping Air Squat
2. Reverse Lunge (Feet Elevated) (1 or 2 Plates)
3. Russian KB Swing

 

 

Thursday

 

Strength:
10 Minute EMOM
Back Squat

 

Conditioning:
Teams of 2 (1 works, 1 rests)
20 Minute Ladder
10 Wall Balls
10 KB Swings
10 Calorie Row
15...
15...
15...
20...
etc...

 

Accessory:
2 Rounds
Side Plank (R) x 40 Seconds
Hand Stand Hold x 30 Seconds
Side Plank (L) x 40 Seconds
High to Low Plank x 30 Seconds
Rest 1 Minute

 

 

Friday

 

>>18.3<<

 

 

 

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