WEEK of WOD’s 3.29.21 - 4.3.21

MONDAY, MARCH 29th

Back Squat

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Back Squats @50% with a 31X1 pace

Then, immediately perform 3-5 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around

*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth

B. For Time

2 Rounds:

10 Power Snatches (155/105 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (95/65 lb)

12 Burpee over Bar

Target Time: 6-8 minutes

Time Cap: 12 minutes

Scaling option 1 (Masters 45+)

For Time

2 Rounds:

10 Power Snatches (135/95 lb)

12 Burpee over Bar

-into-

2 Rounds:

10 Power Snatches (75/55 lb)

12 Burpee over Bar

Scaling Option 2

For Time

2 Rounds:

10 Power Cleans (moderate)

12 Up Downs

-into-

2 Rounds:

10 Power Snatches (light)

12 Up Downs

C. Mobility Session:

2-3 Rounds thru...

1 min pigeon pose (each side)

30 sec t-spine open book stretch (each side - slow reps)

TUESDAY, MARCH 30th

A. 5 sets (each)

20 GHD’s

3 Clean and Jerks (185/125)

15/12 Calorie Assault Bike or 12/10 Calorie Echo bike

3 Clean and Jerks (185/125)

-Rest 1:1 (or while partner goes) between sets-

Target time each set: 2:30 - 3 minutes

Time cap each set: 3:30

Scaling option 1 (Masters 45+)

5 sets each (1:1)

15 GHD’s

3 Clean and Jerks (155/105)

12/10 Calorie Assault Bike or 10/8 Calorie Echo bike

3 Clean and Jerks (155/105)

Scaling Option 2

5 sets each (1:1)

20 Abmat Sit Ups

5 Power Cleans

10/8 Calorie Assault Bike or 9/7 Calorie Echo bike

5 Power Cleans

B. 2-3 Sets for Quality

10 Weighted Glute Bridges (off bench)

20 Pause Supermans

30 Hollow Body Flutter Kicks

WEDNESDAY, MARCH 31st

Front Squat

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Tempo Front Squats @50% with a 31X1 pace

Then, immediately perform 7- 9 Strict Perfect Pause Push-ups (1-2 sec hold at bottom) + 15 DB Double Bent Over Rows before next 3min mark rolls around

*Make push-ups perfect by controlling body down and up, allowing chin, chest, things to kiss the ground before pressing up and find a moderate weight for the DB Row where 15 reps in a row is smooth

10:00 Amrap

250/200m Row

20 Box Jumps (24/20)

5-10-15-20-25….

Pullups

* Row is 1 rep

Target number of Reps each set: 145 reps +

Minimum number reps before scaling: 120

Scaling option 1 (Masters 45+)

15:00 Amrap

400/300m Row

20 Box Jumps (20/16)

4-8-12-16-20….

Pullups

Scaling Option 2

15:00 Amrap

300/250m Row

20 step ups

5-10-15-20-25….

Ring Rows

C. 2 Sets:

:30 Plank Hold

:30 Side Plank (Right Side)

:30 Side Plank (Left Side)

:30 Plank Hold

:30 Side Plank (Left Side)

:30 Side Plank (Right Side)

-Rest 2:00 B/T Sets-

THURSDAY, APRIL 1st

For Time, with Partner:

800m Run (Together)

100 Kettlebell Swings (70/53)

100 Double DB Deadlift (50/35s)

600m Run (together)

75 Kettlebell Swings (70/53)

75 Double DB Push Press (50/35s)

400m Run (together)

50 Kettlebell Swings (70/53)

50 Double DB Squat Clean Thrusters (50/35s)

800m Run (together)

Scaling Option 1/ Masters RX

* use 53/35 KB, 35/20s DB

Scaling Option 2

* use 26/18 KB, 20/10s DB, Run 400m each round or 300m Air Runner Walk

B. Mobility Session, 2min ea aide

Hamstring Stretch on Rig

Couch Stretch

Lax Ball Arches or Calves

FRIDAY, APRIL 2nd

PASSION WOD

For Time:

100 Double Unders (300 SU)

800m Barbell Carry

100 Burpees

Scaling Option 1:

50 DU (150 SU)

400m Barbell Carry

75 Burpees

Scaling Option 2:

100 SU

400m Run

50 Burpees

B. For Quality:

20 Tight Kip Swings or Small Butterfly Circles

10 Seated Arnold Press ea side

10 Slow Scap Retraction

5 DB Renegade Rows (Push-up + Row R + Push-up + Row L)

SATURDAY, APRIL 3rd

For Time, Teams of 2

20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups

125/100 Calorie Echo Bike

40 Power Cleans (205/135)

125/100 Calorie Echo Bike

20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups

Individual Option

10 Rope Climbs or 20 Burpee Chest to Bar Pull Ups

65/50 Calorie Echo Bike

20 Power Cleans (205/135)

65/50 Calorie Echo Bike

20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups

Target time: 25-30 minutes

Time cap: 40 minutes

Scaling option 1 (Masters 45+)

Teams of 2

15 Rope Climbs or 30 Burpee Chest to Bar

100/85 Calorie Echo Bike

40 Power Cleans (185/125)

100/85 Calorie Echo Bike

15 Rope Climbs or 30 Burpee Chest to Bar

Scaling Option 2

Teams of 2

40 Burpee Pull Ups

100/80 Calorie Row

40 Power Cleans

100/80 Calorie Row

40 Burpee Pull Ups