kettle bell
kettle bell

WODs

February 5-10 (WODs of the Week)

Monday, February 5, 2018

Review: Snatch vs Clean & Jerk

In 15 minutes...
1000m row for TIME #1
Then, in remaining time:
Hit a heavy snatch single

Rest ~5 minutes

In 15 minutes...
1000m row for TIME #2
Then, in remaining time:
Hit a heavy clean and jerk single

Record both times & max weights lifted. Example- 4:45/135, 4:51/225
——

Tuesday, February 6, 2018

SWOD
Back Squat (Week 3)
Warm-Up to 65-70%, then:
75% x 5
85% x 3
95%up x 1-1-1... building to a new 1RM or heavy single (95%+)

WOD (15m clock)
EMOM 6:
10 Burpees + Max Power Cleans (95/65)

(Rest 3 minutes)

EMOM 6:
10 TTB + Max Thrusters (95/65)

^Score is total cleans and thrusters combined. Barbell will be the same weight for both movements. Scale the reps on Burpees and toes to bar as needed (ex/ 6-8 reps EMOM) to ensure at least 15-20 seconds for the barbell movements.
——

Wednesday, February 7, 2018

WOD
4 Rounds for max reps:
1 minute: Max Bench Press 135/85
-rest-
1 minute: Max Wall Balls 20/14
-rest-
1 minute: Max Deadlifts 225/155
-rest-
1 minute: Max Cal Assault Bike
-rest-

^1 minute -REST- between every movement.
Partner up (share bars) and rotate stations in order. 31 minute clock. Score is total reps of all movements in 4 rounds.
——

Thursday, February 8, 2018

SWOD
Work to a heavy complex:
2 Front Squats + 2 Jerks (or any STO)
^From the rack (appx. 4-5 sets)

WOD
Every 3min x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Jerks 115/75
10 Burpees Over The Bar
Rx+ 135/95
Scale option: 8 Reps each movement
——

Friday, February 9, 2018

Skill Review (15 minutes)
Snatch & OHS technique

WOD
AMRAP 15
250m Row
10 OHS (135/95)
Score = total OHS
——

Saturday, February 10, 2018

PWOD
For Time:
4 Rounds:
20 Hang Power Cleans (135/95)
20 Wall Balls (30/20)
...immediately into...
4 Rounds:
20 KB Swings (70/53)
20 HSPU's (sub: regular p/u)
...immediately into...
4 Rounds:
20 Deadlifts (225/155)
20 TTB

CAP: 35min.