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