WOD’s for the Week – 3/14 to 3/20

~ Warm-up ~

All warm-ups will be coach’s choice. ūüôā

~ Strength ~

Plan: 20 min to complete the work assigned.
Each Day pick one move… Then Complete the following… Important Notes
-Back Squat

-Front Squat

-Overhead Squat

-Deadlift

-Press

-Clean

 

 

5 reps @ 70% 1RM
5 reps @ 70% 1RM
4 reps @ 75% 1RM
4 reps @ 75% 1RM
3 reps @ 80% 1RM
3 reps @ 80% 1RM
2 reps @ 85% 1RM
1 reps @ 90% 1RM

 

-No repeats

-May not drop Deadlifts from the top of the movement during strength set

-All work is relative to your one rep max. Adjust load according to how it feels the day of the lift.

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
10 min AMRAP
-10 Chest to Bar Pull-up
-50 Double Under

Scaling
-May do jumping chest to bar
-150 Single Unders

4 rounds
-25 Wall Ball (20/14#)
-25 Sit-up
-25 Alternating Lunges (20/14#)

Scaling
-May use lighter ball to reach 10’/9′ height requirements

15 min AMRAP
-5 Push-up on Bar
-5 Deadlift (115/85#)
-5 Clean (115/85#)

Notes
-Push-ups are performed with hands on the bar while bar is at rest on the floor. Good rep = chest to bar
-Cleans are full squat

Scaling
-May perform push-ups on knees
-May lower weight for both Deadlift and Clean, but may only use one bar

THURSDAY FRIDAY SATURDAY
15 min Ladder
-1 Strict Pull-up (no kip)
-2 Push Press (75/55#)
-3 2-hand Kettlebell Swing (53/35#)

(+1 rep per move per round)

Scaling
-May use bands or jumping for pull-ups. No kips.
-May scale down/up press weight
-May scale down/up KB weight

For time
-100 Double Under
-75 Push-up
-50 Back Squat
-25 Clean
-25 Push Jerk
-50 Front Squat
-75 Sit-up
-100 Double Under

(All barbell moves at 75/55#)

Scaling
-Barbell movements may be increased/decreased as necessary
-Push-ups may be done elevated/at reduced angle to maintain pace
-May do 300 Single Unders in place of Double Unders

3 rounds
-10 Pull-up
-20 Burpee (chest to deck)
-30 1-hand Kettlebell Snatch (35/20#)

Scaling
-May do jumping pull-ups
-May step in and out of burpees
-May increase/decrease KB weight as necessary