WODs for Week 1/28-2/02

Monday:

Skill: Back Squat

Build to 80% of 1RM Then 5x3 @ 80%+

WOD:

Open 11.2

15 AMRAP of:

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps 24/20

Tuesday:

Skill: Bench & Hollow Holds

15 Minute EMOM w/ partner to spot

Minute 1: Partner 1 Bench 3-5 reps @80% while partner 2 spots

Minute 2: Partner 2 Bench 3-5 reps @80% while partner 1 spots

Minute 3: Both partner hollow hold for 30-45 seconds rest with remaining time to set up for next lift

WOD

Open 14.5

21-18-15-12-9-6-3 of

Thrusters 95/65

Bar Facing Burpees

Wednesday:

Skill #1 800m Run For Time

WOD

Open 11.3

10 Minute AMRAP of

-30 Double Unders

-15 Power Snatches 75/55

Thursday:

Skill

Build to 80% of 1RM Front Squat then:

5@80%

3@85%

3@85%

2@85%

1@95%-105%

1@ (Move up if last round was successful, retry if not, or move down slightly)

WOD

Open 12.1

7 Minutes of burpees (find object 6 inches above fingers with arms stretched over head that must be jumped to and touched with each rep)

Friday:

WOD

2009 NE Regional Qualifier WOD

10-9-8-7-6-5-4-3-2-1 of

Power Cleans 155/105

C2B Pull Ups

KB Swings 55/35

Saturday:

Kevin’s Monthly Hero WOD

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