WEEK of WOD's 3.22.21 - 3.27.21

MONDAY, MARCH 22nd

A. AMRAP 10 Minutes

400m Run

10 Power Clean (135/95lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (135/95)

*sub 1000m BikeERG if not running

Target Reps Each Set: 60+ (3 rounds)

Minimum reps before scaling: 40 (2 rounds)

Scaling Option 1/ Masters RX

AMRAP 10 Minutes

400m Run

10 Power Clean (115/75lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (115/75)

Scaling Option 2

AMRAP 10 Minutes

400m Run

10 Power Clean (75/55lbs)

Rest 2:00

AMRAP 10 Minutes

400m Run

10 Squat Snatches (75/55)

B. Mobility Challenge

Accumulate 3 minutes total of each:

- Squat Hold

- Pull Up Dead Hang

TUESDAY, MARCH 23rd

A. For Time:

30/22 Calorie Row

30 GHD’s

30 Box Jump Overs (24/20)

30/22 Calorie Row

30 Toes to Bar

30 Dumbbell Thrusters (50s/35s)

30/22 Calorie Row

30 Box Jump Overs (24/20)

30 GHD’s

30/22 Calorie Row

Target time: 18-20 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

For Time:

25/20 Calorie Row

25 GHD’s

25 Box Jump Overs (20)

25/20 Calorie Row

25 Toes to Bar

25 Dumbbell Thrusters (35s/25s)

25/20 Calorie Row

25 Box Jump Overs (24/20)

25 GHD’s

25/20 Calorie Row

Scaling Option 2

For Time:

20/15 Calorie Row

30 Sit Ups

30 Step Up and Overs (24/20)

20/15 Calorie Row

30 Hanging Knee Raises

30 Dumbbell Squats

20/15 Calorie Row

30 Step Up and Overs (24/20)

30 Sit Ups

20/15 Calorie Row

B. 4 Rounds

7 Single Arm DB Upright Row

7 Single Leg DB Glute Bridges (each side)

Banded 7's

Then...

2 minute Couch Stretch (each side)

WEDNESDAY, MARCH 24th

A. Back Squat + Bench Press

- 5 sets x 5 reps @ 60-70% 1RM

* Complete a set every 2min

B. For Time

75/60 Calorie Echo Bike or 90/70 Assault Bike or Row

45 Deadlifts (225/155)

Target Time: 7-9 minutes

Time cap: 15 minutes

Scaling Option 1/ Masters RX

For Time: 65/50 Calorie Echo Bike

45 Deadlifts (185/125)

Scaling Option 2

For Time

50/40 Cal Assault Bike

45 Kettlebell Deadlifts

C. Mobility Session

10 Alt Scorpion Stretches

1:00 McKenzie

2:00 Child's Pose

10 Alt Scorpion Stretches (Total)

THURSDAY, MARCH 25th

ROW or SKI

600m, Rest 60sec,

200m, Rest 30sec,

500m, Rest 60sec,

150m, Rest 30sec,

400m, Rest 60sec,

100m, Rest 30sec,

800m

Total: 2750m

B. 3 Sets:

10 Cat Cow Exercise

1:00 Hollow Hold

2min Lying Hamstring on Rig

FRIDAY, MARCH 26th

CrossFit Games Open 21.3

SATURDAY, MARCH 27th

GYM is CLOSED for Institute of Clinical Excellence Seminar

No 8am Class

SUNDAY, MARCH 28th

GYM is CLOSED for Institute of Clinical Excellence Seminar

Retests for 21.3 can be done on Monday 3.29