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Wednesday WOD

5 min EMOM:

3 Segment Squat Snatch 95#/65#

 

Rest 1 minute

 

5 min EMOM:

25 Double Unders

Or AMRAP if 25 can’t be completed.

 

Rest 1 minute

 

5 min EMOM:

5 Burpees

10 Sit Ups

 

*Segments for Snatch are 1” off the ground, mid-thigh, hi-hang. *Athletes will deadlift the bar to hips, then lower to 1” from ground and begin movement.

Monday WOD

Deadlift

_____ x 5 @75%

_____ x 3@85%

____ x 1+@95%

 

Clean Ladder

M/F

95/65#

115/75#

135/85#

155/95#

175/115#

195/125#

215/135#

235/155#

255/165#

 

*1 rep at each station

*60 sec time cap per athlete/no more than 2 misses.

 

*Weights at each station can be adjusted depending on class’s overall strength level with cleans.

Friday WOD

Strict Press

5 x 75%

3 x 85%

Max reps x 95%

 

2 Minutes: ME Double Under’s

 

Run 1 Mile

 

2 minutes: ME

Double Under’s

 

Score is total DU’s

 

*Athletes will begin 1 mile run at the 2:00 mark and will start the last 2 minutes of DU’s whenever they finish the run.

Thursday WOD

“Diane”

21-15-9:

Deadlifts 225/155#

HSPU’s

Wednesday WOD

E2MOM:

3 Power Snatches 95/75#

6 Box Jumps 24/18”

9 Wall Balls UB 20/14#

 

20 min total/10 rounds

 

*UB is unbroken

 

*This workout is to be performed at a low intensity; there should be adequate rest period each round. Consider it “active recovery” to prepare athletes for Thursday’s WOD.

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