WEEK of WOD's 3.18.19 - 3.23.19

MONDAY, MARCH 18th

A. 10:00-20:00

In 10 minutes, work through 3 sets of:

Turkish Get Ups x 3/side

Rope Climb Hang x 10-30 sec OR 1 Legless Rope Climb AH(igh)AP

YTWL's x 8 (supine on bench)

B1. 27:00-37:00

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

10 Sumo Deadlift High Pull (135/95 lbs)

20 Ab Mat Sit-ups

10 Cals Ski Erg

Rounds Goal: 4+

Scale to: by LOAD, 7 reps/14 Reps

B2. 42:00-52:00

10min of Quality Movement:

Farmers Carry 1 Lap Right Hand AHAP

Farmers Carry 1 Lap Left Hand AHAP

10 GHD Sit-ups (or 20sec Hollow Hold)

10 Cals Row

Rounds Goal: 3+

Scale to: by LOAD, 20sec Hollow Hold

TUESDAY, MARCH 19th

A. 12:00-27:00

Overhead Squat 6 x 4 @ 80%

Active Rest btw sets: Banded Pull Aparts x 15

B. 34:00-50:00

Every 2 minutes for 16min, complete...

5 Sandbag Burpee Cluster (50/35lbs)

50 Double Unders (75 SU)

Goal Time: 60- 90 sec

Scale to: 3 SBCl + 10-25 DU

WEDNESDAY, MARCH 20th

A. 12:00-27:00

Deadlift 6 x 4 @ 80%

Active Rest btw sets: 30sec Ankle KB Mob ea side

B. 32:00-48:00

4 Rounds for Time:

400m Run

25 Wall Ball (20/14lbs)

Goal Time: 11-16min, 16min TIME CAP

Scale to: 200-300m, 15-20 WB

THURSDAY, MARCH 21st

A. 12:00-27:00

Push Press 6 x 4 @ 80%

Active Rest btw sets: Single Leg Glute Bridge x 8 reps ea side

B. 35:00-50:00

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups (Bands)

10 Push-Ups

15 Cals Assault Bike/Bike Erg

20 Walking Lunges

Rounds Goal: 5+

Scale to: 3/6/9/12 reps

FRIDAY, MARCH 22nd

CrossFit Games Open 19.5

SATURDAY, MARCH 23rd

For Time:

21-18-15-12-9-6-3 reps of...

Russian Kettlebell Swings (70/53lbs)

After each round perform 10 Twenty Five ft Shuttle Runs + 5 Box Climb Overs (40/30lbs)

*Suicide style (hand touches floor each time)