WEEK of WOD's 3.4.19 - 3.9.19

MONDAY, MARCH 4th

A. 10:00-25:00

Sumo Deadlift 6 x 4 @ 80%

Active Rest btw sets: Thoracic Reach Backs x 5 reps each side

* every 90sec-2min complete set

B. 35:00-60:00

"Filthy Fifty"

For Time

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpees

50 Double-Unders

Goal Time: 20-25min, TIME CAP 25

Scale to: Dirty 30's

TUESDAY, MARCH 5th

A. 12:00-27:00

Push Jerk 6 x 4 @ 80%

Active Rest btw sets: Single Leg Glute Bridge x 5 reps ea side

* every 90sec-2min complete set

B. 35:00-55:00

For Time:

10 Thruster (135lb/95lb)

10 Bar Muscle-ups

-Rest 2:00-

For Time:

20 Thruster (115lb/75lb)

20 Toes to Bar

-Rest 2:00-

For Time:

30 Thruster 95/65

30 Pull-ups

Goal Time: 10-15min, TIME CAP 20 with rest

Scale to: 10 reps, 20 reps, 30 reps

WEDNESDAY, MARCH 6th

A. 08:00-20:00

In 12 minutes, complete 3-4 Rounds:

Single Arm Plank 15-20 seconds/side

Single Arm Dumbbell Z Press ×8/side

Bent Over Barbell Row ×10, across

B. 30:00-50:00

Teams of two must complete 75 repetitions of the following complex:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

1 Snatch

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately BIKE 1/2 Mile before he or she may receive the weight back from his or her partner.

Goal Time: 15-20minutes, TIME CAP 20

Scale to: 2 Hang Power Snatch + 2 OHS

C. 50:00-60:00

3 sets of 10-20 GHD Sit-ups

Single Lax Ball High Trap or Double Lax Ball Thoracic

THURSDAY, MARCH 7th

A. 12:00-27:00

Back Squat 6 x 4 @ 80%

Active Rest btw sets: Open Books x 5 ea side

B. 35:00-45:00

Two rounds for time of:

25 Calories of Rowing

20 Kettlebell Swings (53/35lbs)

15 Push-ups

10 D-Ball over Shoulder (150/100lbs)

Goal Time: ~ 10 minutes

C. 50:00-60:00

3 sets:

Hollow Body Hold 30 sec + 1 min Plank

FRIDAY, MARCH 8th

CROSSFIT GAMES OPEN 19.3

SATURDAY, MARCH 9th

For Time:

30 Sandbag Squats (50/35)

30 Calorie Assault Bike

30 Calorie Row

30 Burpee over Sandbag

30 Calorie Row

30 Calorie Assault Bike

30 Sandbag over Shoulder (50/35)