Wednesday 8.2.17 WOD


Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)

Skill Review

2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets


1) Floor Press: Work up a 1RM. Rest 2:00
*Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg drive with their bench press and continue to improve tricep strength as this will carry over to other movements.
– Make sure your athletes have a spotter.
2) DB or KB Hammer Curls: 3 x 10. Rest 60s.
Training Intent
If floor press max is more than the athletes close grip bench press then the athlete needs to work on using their legs more with their bench press. These are great for enhancing lockout so make sure athletes keep elbows and have a spot. The floor press is also  great to mix things up and provide a new record for athletes to break down the road. As their floor press increase it’s likely all their OH movements will increase as well.


“Double Jump”
5 Rounds: (18 Min Cap)
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
Training Intent
Manage breathing and pace each round. 18:00 is a generous time cap. Adv athletes should shoot for sub 12:00. Most times athletes heart-rate get too high with burpee box jumps. Some of your athletes are probably already aware of this from 17.1. This is why breathing becomes even

$ Out

3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses