WEEK of WOD's 3.1.21 - 3.6.21

MONDAY, MARCH 1st

A. In 10-15 minutes, find a 1-RM Power Snatch

5-3-2-1-1-1 suggested Warm-Up Reps

B. For Time:

25 Toes to Bar

15 Burpee to 6in target

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

50 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (50/35) (20in box)

15 Burpee to 6in target

25 Toes to Bar

Target time: 10-12 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

15 Burpees

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

35 Handstand Push Ups

25 Alternating Single Dumbbell Step Ups (35/25) (20in box)

15 Burpees

20 Toes to Bar

Scaling Option 2

For Time:

25 Hanging Knee Raises

10 Up Downs

25 Alternating Step Ups

50 Dumbbell Push Press

25 Alternating Step ups

10 Up Downs

25 Hanging Knee Raises

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 2nd

A. 3 sets

3 Rounds

10/8 Calorie Echo bike

10 Deadlifts (185/125)

- Rest 3 minutes between sets -

Target time each set: 3 - 3:30 minutes

Time cap: 4 minutes

Scaling option 1 (Masters 45+)

3 sets

3 Rounds

9/7 Calorie Echo bike

10 Deadlifts (155/105)

Rest 3 minutes between sets -

Scaling Option 2

3 sets

3 Rounds

45 second Assault Bike

10 Deadlifts (moderate weight)

Rest 3 minutes between sets -

B. 4 Rounds

10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down)

12 Bent over Barbell Row (Moderate weight - control up and down)

-into-

3 rounds

10 alt. Dumbbell curls (each side)

10 single Dumbbell lying tricep extension

30 Flutter Kicks (each side)

WEDNESDAY, MARCH 3rd

A. In 10-15 minutes, find a 1-RM Clean

5-3-2-1-1-1 suggested Warm-Up Reps

B. REGIONALS 16.3

104 Wall Ball Shots (20/14 lb)

52 Pull-Ups

Time Cap: 10 minutes

Target time: 6-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

104 Wall Ball Shots (14/10 lb)

52 Pull-Ups

Time Cap: 10 minutes

Scaling Option 2

2 rounds

30 Wall Balls

20 Ring Rows

Time Cap: 10 minutes

C. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Handstand Hold

THURSDAY, MARCH 4th

A. 5 rounds (each)

18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)

12 Alternating Single Arm Devil’s Press (50/35)

10 Box Jumps (30/24)

- You go, I go -

Target time: 22-24 minutes

Time cap: 30 minutes

Scaling option 1 (Masters 45+)

Teams of 2

5 rounds (each)

15/12 Calorie Ski Erg or 50 Double Unders

12 Alternating Single Arm Devil’s Press (35/25)

10 Box Jumps (24/20)

You go, I go -

Scaling Option 2

Teams of 2

5 rounds (each)

12/10 Calorie Ski Erg or 50 Single Unders

12 Alternating Dumbbell Snatch

10 Step ups (24/20)

You go, I go -

B. 3 Rounds

30 sec plank (elbows)

30 sec side plank (left/right)

20 Russian Twist (each side)

10 Barbell Rollouts (very tough movement, scale or change as needed)

FRIDAY, MARCH 5th

A. (12:00 Time Cap on Each)

3 rounds

30/22 Calorie Row

30 Dumbbell Bench (50s/35s) or Push Ups

- @15:00 -

3 rounds

30 GHD’s or 35 Abmat Sit Ups

30 Kettle Bell Swings (1.5/1)

- @30:00 -

For Time:

30 Squat Clean Thrusters (165/110)

Target time:

Workout 1 - 8-10 minutes

Workout 2 - 7-9 minutes

Workout 3 - 5-7 minutes

Time cap on all 3 workouts: 12 minutes

Scaling option 1 (Masters 45+)

(12:00 Time Cap on Each)

3 rounds

22/18 Calorie Row

25 Dumbbell Bench (35s/25s) or Push Ups

@15:00 -

3 rounds

20 GHD’s or 25 Abmat Sit Ups

30 Kettle Bell Swings (35/25)

@30:00 -

For Time:

30 Squat Clean Thrusters (135/95)

Scaling Option 2

(12:00 Time Cap on Each)

3 rounds

21/15 Calorie Row

20 Bar Push Ups

@15:00 -

3 rounds

25 Abmat Sit Ups

25 Russian Kettle Bell Swings

@30:00 -

For Time:

50 Single Arm Dumbbell Clean and Jerks

B. Mobility

Accumulate 3 minutes total of each:

- Squat Hold

- Dip Bar Hold

SATURDAY, MARCH 6th

Teams of 2

150/120 Calorie Assault Bike or 125/100 Calorie Echo bike

10x100ft Farmer Carry (100s/70s) (5 each 1:1)

100/75 Calorie Assault Bike or 85/65 Calorie Echo bike

50 Power Snatches (135/95)

50/40 Calorie Assault Bike or 40/30 Calorie Echo bike

30 Muscle Ups or 50 Burpee Pull Ups

- Split reps as needed -

Target time: 30:00

Time cap: 40:00

Scaling option 1 (Masters 45+)

Teams of 2

120/100 Calorie Assault Bike

10x100ft Farmer Carry (70s/50s) (5 each 1:1)

75/60 Calorie Assault Bike

50 Power Snatches (95/65)

40/30 Calorie Assault Bike

20 Muscle Ups or 40 Burpee Pull Ups

Scaling Option 2

Teams of 2

100/75 Calorie Assault Bike

10x100ft Farmer Carry

60/40 Calorie Assault Bike

50 Dumbbell Snatch

30/22 Calorie Assault Bike

30 Burpee Jumping Pull Up