WEEK of WOD's 3.2.20 - 3.7.20

MONDAY, MARCH 2nd

A.

On the 5:00 x 4 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

10 x 10 Meter Shuttle Runs

Goal Time: 2.5 minutes

Scale to: by Load, 10/7 Cals, 5 Shuttles

B.

3 Quality Sets:

30 Second Heavy D-Ball Hold

12 Pausing Hip Extensions

Banded Lat Distraction btw sets

TUESDAY, MARCH 3rd

HAPPY BIRTHDAY MISTY HANDY

A.

For Time:

21-15-9:

Box Jump Overs (30/24”)

CTB Pull-ups

DB Front Rack Lunge (50/35lbs)

Decline Push-ups

Kettlebell Swings (70/53lbs)

Goal Time: < 15 minutes

Scale to: by Load, 15-12-9 reps or 12-9-6 reps

B.

On the Minute x 9 (3 Rounds):

Minute 1 – Weighted Glute Bridges

Minute 2 – GHD Static Hold – Belly Up (Supine)

Minute 3 – Banded Good Mornings

Not for score. Practice quality reps in each time domain.

WEDNESDAY, MARCH 4th

HAPPY BIRTHDAY INGRID EASTER

A.

Complete one round as fast as possible every 10 minutes for 30 minutes (3 Rounds):

30/20 Ski Cal Erg

30 Lateral Burpee Over Bar

30 Thruster (75lb/55lb)

Goal Time: 6 minutes, 8min CAP ea set

Scale to: 20 reps

B.

For Quality:

Tabata GHD Sit-ups (scale to Hollow Rocks)

THURSDAY, MARCH 5th

HAPPY BIRTHDAY ELLEN BAILEY

A.

3 Rounds of Max Effort:

DB Bench Press (70lb/40lb)

Strict Pull-Up

*2- 3 Min Rest between sets.

Scale to: bench press weight should Land you around 5-12 reps, scale load up or down as needed to hit range

B. Accumulate as many Cals in 7 minutes as possible (any ERG/Assault)

C.

ROM WOD session!

FRIDAY, MARCH 6th

HAPPY BIRTHDAY LAURA PATTON and JARED STANCIL

A.

Complete as many rounds as possible in 25 minutes of:

500m Row

3 rounds of "Cindy"

1 round of Strict Cindy is 5 pull-ups, 10 push-ups, and 15 squats.

Scale to: 3/6/9 reps, 300-400m row

Goal Rounds: 5

B.

3 Rounds for Quality:

12 Front Rack Kettlebell Box Step-Ups (24″/20″)

12 Double KB Romanian Deadlift

Pigeon Pose btw sets 1min per leg

SATURDAY, MARCH 7th

A.

4 Rounds For Time:

15 Toes to Rings

20/15 Calorie Assault Bike

5 D-Ball Cleans (150/100lbs)

5 Wall Walks