WEEK of WOD's 3.11.19 - 3.16.19

MONDAY, MARCH 11th

A. 12:00-27:00

Front Squat 6 x 4 @ 80%

B. 35:00-45:00

Complete 21-18-15 reps for time of...

Double KB Deadlift (70/53lb)

Chest to Bar Pull-Ups

Push Jerks (155/105lb)

Scale to: 15-12-9 reps

Goal Time: ~ 10min, 12min Time Cap *if you havent completed set of 21's by 4min mark, scale to 12, 9's

C. 50:00-60:00

3 sets of 10-20 GHD Sit-ups

Hollow Body Holds x 30 seconds

Pretzel stretch + Supernova Ball Glute/Low Back

TUESDAY, MARCH 12th

A. 12:00-27:00

Power Clean 6 x 4 @ 80%

* quick singles are suggested, barbell cycling not required

B. 32:00-50:00

Two sets for times of:

30/22 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

10 Cleans (185/125lbs)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Scale to: 20/15 Cals, 15 BBJO, 10 Cleans

Goal Time: Sub 6min ea round

C. 55:00-post class

3 sets of: 1min Weighted Plank + 30sec Side Plank ea

Foam Roll Calves/ Quad Smash

WEDNESDAY, MARCH 13th

A. 10:00-25:00

Shoulder Press 6 x 4 @ 80%

B. 30:00-58:00

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 2 minutes, and when the running clock reaches 14:00...

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

THURSDAY, MARCH 14th

A. 12:00-25:00

In 12 minutes, complete 3 sets of:

Handstand Hold 30 seconds or HS Walk

Tempo Inverted Ring Rows x 5 (31X1)

DB Bench Press x 10

B. 30:00-45:00

For Time:

100 Double Under

30 Cal Ski

400m Run

Rest 5 minutes

For Time:

400m Run

30 Cal Ski

100 Double Under

C. 45:00-60:00

Mini RomWOD session

FRIDAY, MARCH 15th

CROSSFIT GAMES 19.4

SATURDAY, MARCH 17th

For 2 Rounds or 18 minutes, rotating stations “On the 1:30”

Station #1 – 1:00 Moderate Row/Bike/Ski/Run

Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

Station #3 – 1:00 Moderate Row/Bike/Ski/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

Station #5 – 1:00 Moderate Row/Bike/Ski/Run

Station #6 – 10 Deadlifts (225/155) + 10 Handstand Push-ups