Workouts of the week…..

 In WOD

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Monday

Strength
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)

WOD
“Ten-Minute Capacity Test” – Original OPT Test
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 60/40kg Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

COACHS NOTE – SCORE TO PLACED ON THE LEADER BOARDS

Tuesday

Strength
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

WOD
5 rounds for time:
10 Burpees
15 Shoulder to overhead 45/30
20 Box Jumps

Wednesday

WOD
Four rounds for time of:
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three . The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

Thursday

Strength
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets

WOD – Open 2011 Double under /Power Snatch
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg)

Friday

Strength
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
Bar bell Behind the neck press x 8-10 @ 2020
Rest 90 seconds

WOD
For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (20/10kg)
Burpees x 30 reps

Saturday

WOD
In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on :
15 Box Jump-Overs (24″/20″)
20-Meter Walking Lunge
25 Kettlebell Swings (32/24 kg)
30 Wall Ball Shots (10/6kg)

Level 2 – (24/16 , 8/4kg)
Level 1 – (16/12 , 4/4kg)

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