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