WODs 211010 - 211016

 This week will be starting a 6 week Olympic lifting masters program from Catalyst Athletics. 

10/10 - 10/16

Week 1

Monday

Strength

Snatch

2 x 2 reps @70%

3 x 2 reps @ 75%

Snatch Pull

5 x 3 reps @ 80% of snatch

WOD

Short Cindy

10 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Tuesday

Strength

Front Squat – 70% x 3 x 3

WOD

12 Minute AMRAP

9 DB Deadlifts*

6 Burpees

3 DB Hang Power Cleans*

*Choose load. Make it challenging 

Wednesday

Halting Snatch Deadlift + Mid-Hang Snatch

2 x 5 reps @ 70%

Snatch Deadlift

5 x 3 reps @ 100%

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat

5 x 3 reps

Push Press + Jerk

2 x 3 reps @ 60%

Thursday

Strength 

Back Squat

5 x 3 reps @ 75%

WOD

For Time

25-20-15-10

Row, Calories

15-12-9-6

DB Thrusters (pick weight)

Friday

3 Cleans + 1 Jerk

2 x @ 70%

2 x @ 75%

Clean Pull

5 x 3 reps @ 80%

WOD

‘Annie’

50-40-30-20-10  rep rounds for time:

Double-unders

Sit-ups

Saturday

‘Kelly’

5 rounds for time of:

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)