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WEEK of WOD's 3.13.17 - 3.18.17

MONDAY, MARCH 13th

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean + Clean + Clean

*build over the course of 10 sets

FITNESS:

A. Four sets of:

Goblet Squat x 16 reps

Single-Arm Dumbbell Press x 8 reps each

100-Meter Suitcase Carry + Waiter’s Carry

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpee Over the Bar

TUESDAY, MARCH 14th

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

*Set 6 – 95% x 2 reps

Rest 3 minutes between sets.

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Toes to Bar

15 Box Jumps (24″20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

WEDNESDAY, MARCH 15th

A. Three sets of:

Bench Press x Max reps @ BW/ .75%BW

Rest 2 minutes

B. Against a 3-minute running clock:

Row 500 Meters

Back Squat x Max Reps @ (BW/ .75xBW)

Rest 3 minutes, and perform a total of three sets; note reps achieved in each set. Barbell taken from ground.

THURSDAY, MARCH 16th

A. Every minute on the minute, for 10 minutes (10 sets):

1 Snatch Lift Off + Snatch

FITNESS:

A. Four sets of:

Snatch Grip Romanian Deadlift x 6 reps @ 3011

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Plank 60 seconds

B. For time:

10 Power Snatch (155/105 lbs)

20 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

400 Meter Run

30 Wall Ball Shots

20 Pull-Ups

10 Power Snatch

FRIDAY, MARCH 17th

CROSSFIT GAMES OPEN 17.4

SATURDAY, MARCH 18th

B. Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups