WODS 18NOV13 – 24NOV13

Monday

  1. Front Squat: 3-2-1-1-1
    Go heavy.
  2. Deadlift: 3@70% 1RM, 3@80%, 3+@90%
    For the %’s, please reference the WOD posting for 28OCT13-03NOV13.

Tuesday

  1. 5 rounds of:
    30 seconds max row
    30 seconds rest
    30 seconds max 10yd shuttle runs
    30 seconds rest
  2. 50-40-30-20-10 of:
    Double Unders
    Pullups

    *Sub for Double Unders will be Double Under attempts.
    300 singles != 100 Double Unders, 100 tries = 100 Double Unders

Wednesday

  1. Burgener Warm-Up for the Clean
  2. 3-Position Clean Work
  3. Jerk Work
  4. Work up to a heavy single for Clean and Jerk, then do 1 rep EMOM for 5 minutes.

Thursday

  1. Skill Work
  2. 20 min EMOM of:
    Even: 5 Front Squats at 50# less than yesterday’s Clean and Jerk
    Odd: 10x Toes to Bar

Friday

FRIDAY NIGHT LIGHTS

Saturday and Sunday

Active Rest (go for a run, bike ride, swim, etc) and work on a weakness!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: