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WEEK of WOD's 3.20.17 - 3.25.17

MONDAY, MARCH 20th

A.Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

B. Five rounds for time of:

40 Double-Unders

20 Kettlebell Swings (24/16lbs)

10 Ring Dips

TUESDAY, MARCH 21st

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

B. For max reps:

3 Minutes of Assault Bike

3 Minutes of DB Snatch

3 Minutes of Rowing

3 Minutes of Slam Balls

3 Minutes of Handstand Hold

WEDNESDAY, MARCH 22nd

A. Deadlift

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 92% x 1 rep

*Set 6 – 98% x 1 rep

Rest 2 minutes between sets.

B. Four rounds for time of:

Run 400 Meters

15 Wall Balls (20/14lbs)

15 Toes to Bar

THURSDAY, MARCH 23rd

A. For the following 12 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every minute on the minute for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute for 6 minutes (6 sets):

Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B. Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

FRIDAY, MARCH 24th

CROSSFIT GAMES OPEN 17.5

SATURDAY, MARCH 25th

As many rounds and reps as possible in 10 minutes of:

10 Push Press (115/75 lbs)

5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:

Row 150 Meters

15 Russian Kettlebell Swings (heavy)