WEEK of WOD's 3.15.21 - 3.20.21

MONDAY, MARCH 15th

A. AMRAP 10:00

20 GHD Sit-Up

10 Burpee Pull Up

Target number of Rounds: 4-6

Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

AMRAP 10:00

16 GHD Sit-Up (6in riser)

8 Burpee Pull Up

Scaling Option 2

AMRAP 10:00

20 Abmat Sit Ups

8 Burpees

8 Ring Rows

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 16th

A. Back Squat

- 5 sets x 5 reps, starting at 60% and building

* Complete a set every 1 minute, on the minute for 5 minutes *

B. 3 Rounds

100 Double Unders

100’ Double Dumbbell Front Rack Walking Lunge 50s/35s

25 Toes to bar

Target time: 14-16 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

3 Rounds

75 Double Unders

100’ Double Front Rack Walking Lunge 35s/25s

20 Toes to bar

Scaling Option 2

3 Rounds

100 Single Unders

30 Step Ups (hold light weight)

25 Hanging Knees Raises

C. 3 rounds

8 Seated Single Arm DB Press (each side - moderate weight)

8 Single Dumbbell RDL’s (each side - moderate weight - hold DB in hand opposite of working leg)

8 Single Dumbbell Bulgarian Split Squat (each side - load DB on shoulder of working leg side)

WEDNESDAY, MARCH 17th

A. 2 sets

27-21-15 (21-16-12 for women)

Calorie Ski Erg or Calorie Row

Push-Ups

-Rest 5:00 between sets.-

Target time per set: 5-6 mins

Time cap each set: 7 mins

Scaling option 1 (Masters 45+)

2 sets

24-18-12 (18-14-10 for women)

Calorie Ski Erg or Calorie Row

Push-Ups

-Rest 5:00 between sets.-

Scaling Option 2

2 sets

21-15-9 (16-12-8 for women)

Calorie Row

Bar Push-Ups

-Rest 5:00 between sets.-

B. 3 Rounds

12 Body Weight Rows

10 Single Arm Dumbbell Upright Rows (each side)

-into-

3 sets

10 Standing Alt. DB Curls (each side)

THURSDAY, MARCH 18th

A. Bench Press

- 5 sets x 5 reps , start @ 60% and build

* Complete a set every minute, on the minute for 5 minutes *

Teams of 2

18-minute Amrap

70/50 Calorie Echo Bike

400m Sandbag Carry (50/35lbs)

30 Shoulder to Overhead (135/95)

Target Rounds: 3-4

Minimum number of rounds before scaling: 2.5

Scaling option 1 (Masters 45+)

Teams of 2

18-minute Amrap

60/40 Calorie Echo Bike

200m Sandbag Carry (50/35lbs)

30 Shoulder to Overhead (115/75)

Individual Option

14-minute Amrap

21/16 Calorie Echo Bike

200m Sandbag Carry (35/20lbs)

15 Shoulder to Overhead (135/95)

FRIDAY, MARCH 19th

CrossFit Games Open 21.2

SATURDAY, MARCH 20th

A. 2 sets

12-9-6

Power Clean (185/125)

3-2-1

Rope Climbs (15ft)

- Rest 5 minutes between sets -

Target time each set: 4-6 minutes

Time cap each set: 7 minutes

Scaling option 1 (Masters 45+)

2 sets

12-9-6

Power Clean (155/105)

2-1-1

Rope Climbs (15ft)

-Rest 5 min b/t sets

Scaling Option 2

2 sets

12-9-6

Power Clean (135/95)

15-12-9

Strict Pull Ups or Banded Strict

Knees to Elbows

-Rest 5 min b/t sets

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang