WEEK of WOD's 3.16.20 - 3.21.20

MONDAY, MARCH 16th

A.

For Time:

30 Toes to Rings

25/20 Calorie Assult Bike

15 D-Ball Over Shoulder (150/100lbs)

*7 Minute Time Cap

On the 8:00...

For Time:

30 Kipping Handstand Push-ups

25/20 Calorie Assault Bike

100′ Sandbag Carry (150/100lbs)

Scale to: Pike Push-ups/ Alt Top Down DB Presses

7 minute Time Cap

B.

3 Quality Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag (facing away from sled, or sled behind you)

Lying Hamstring Stretch on Rig

TUESDAY, MARCH 17th

A.

In 15 minutes, complete 5 x 3 Box Squat

* Stay at same weight, around 75-80% of a 1RM Box Squat

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 YTW's off bench

B.

For Time:

21-15-9 of...

Kettlebell Swing (53/35lbs)

Burpee

Scale to: by load, 12-9-6 reps

Goal Time: 5 minutes

C.

3 Quality Sets:

20-40 Double-Unders OR 5-10 Triple Unders

10 DB Half Kneeling Arnold Presses ea arm

10 DB Weighted Box Step Ups ea leg

Double Lax Ball TSpine Mobility

WEDNESDAY, MARCH 18th

A.

In 15 minutes, at a steady effort, complete

10 -8- 6 -4 -2 Deadlift (315/225lbs)

50 -40-30-20 10 Ab Mat Sit-ups (OR 25-20-15-10- 5 GHD Sit-ups)

B.

20 min AMRAP:

400m Run (Or Row)

3 Wall Walks (plank walk outs)

20 Deadlifts (95/65lbs)

400m Run

10 Ring Dips (Bar Dips)

20 Hang Power Cleans (95/65lbs)

400m Run

3 Rope Climbs (RC Prog)

20 Push Press (95/65lbs)

Scale to: 10-15 reps, 200-300m

Goal: 4-5min per each triplet

THURSDAY, MARCH 19th

HAPPY BIRTHDAY CURTIS SMITH

A.

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 30 Front-Racked Kettlebell Walking Lunges (53/35lbs)

Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)

Station 4 – 20 Burpee Box Jump-Overs (24″/20″)

Station 5 – 40 Seconds of Side Plank (each side)

Scale to: 10-20 reps

Goal: stay within 2 min interval pace, scale to be able to rotate and start at 0:00 on coaches call

B.

3 Quality Sets:

16 Weighted Sit-ups

12 Russian Twists ea

8 Pausing Barbell Rows

FRIDAY, MARCH 20th

HAPPY BIRTHDAY KRISTI COLEMAN and RONNIE MAYO

A.

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

B.

Mobilize Pecs with supernova ball

SATURDAY, MARCH 21st

HAPPY BIRTHDAY MATTHEW SIGMUND and LEEANN PINGER

AMRAP 15 minutes:

50 Double Unders (100 SU)

25 Row Cals

15 Wall Balls (20/14lbs)

B. Mobilize glutes with supernova ball