WEEK of WOD’s 3.9.20 - 3.14.20

MONDAY, MARCH 9th

A.

In 15 minutes, find a 5 RM Box Squat

* Build each set

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 SLOW Seated Wall Slides @ 5151

B.

8 Rounds of Tabata (16 minutes):

20 Seconds On

10 Seconds Off

For the following movements...

Pistols

Assault Row Calories

Strict Handstand Push-ups (Handstand Hold/ Double DB OH Hold)

Assault Bike Calories

Goal: ALL the REPS!!!

TUESDAY, MARCH 10th

A.

Every minute for 4 minutes, building each set:

1 Power Clean

1 Pausing Push Jerk (3s in catch)

Clean Complex (On the 6:00…)

Every 90 seconds for 9 minutes, complete the following (6 sets):

On the 1:30 x 6 Sets:

1 Hang Power Clean

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

* build each set and touch n go if possible

B.

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

Goal Reps: Into Round of 15's

Scale to: by Load, K2C

WEDNESDAY, MARCH 11th

A.

For time:

400m Run

20 Devil's Press (35/20lbs)

100 Double-unders (300 SU)

30 Slam Ball (50/30lbs)

400m Run

40 Burpees

Goal Time: < 20 minutes

Scale to: 10/20 30 reps, 50 DU(100-200SU), 200m run

B.

For 10 minutes, alternate btw jogging 200-400m at recovery pacd and sets of 15-25 weighted sit-ups

THURSDAY, MARCH 12th

HAPPY BIRTHDAY KRISTY GRINER

A.

Teams of 3, Relay Style:

AMRAP 30:

15 Wall Ball (20/14lbs)

10/7 Cal Assault Bike

5 Hang Power Snatches

One athlete completes the full triplet while the other two rest. The barbell weight increases every (6) rounds, or said another way, when each teammate clears that weight for two rounds each.

Weight 1: 75/55 (35/25 kg)

Weight 2: 95/65 (43/29 kg)

Weight 3: 115/85 (52/38 kg)

Weight 4: 135/95 (61/43 kg)

Weight 5: AMRAP @ 155/105 (70/48 kg)

Goal: keep intervals under 2min, and preferably closer to 90sec

Scale to: 7-10 WB, 3-7 Cals, by Load

B. Spend 5min mobilizing hips and traps

FRIDAY, MARCH 13th

Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats

In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009

To learn more about Luce click here

HAPPY BIRTHDAY TRICIA HANNIGAN and JILL MOORE

* 1000m to bottom of 2nd hill and back

* Can partner WOD if desired

Goal Time: 40 minutes, TIME CAP 45 minutes

Scale to: 500-800m/ 25 Ring Rows/ 50-75 Air Squats

B. Spend 5 minutes mobilizing calves/arches

SATURDAY, MARCH 14th

Metcon (Time)

HAPPY BIRTHDAY

CURTIS SLIKE

A. 20:00-50:00

For Time:

300m Air Runner

25 Burpee Box Climb Overs (30/24")

50 Russian Kettlebell Swings (53/35lbs)

300m Ski Erg

25 Goblet Squats (53/35lbs)

50 Ab Mat Sit-ups

300m Air Runner

25 Burpee Box Climb Overs

50 Russian Kettlebell Swings

300m Ski Erg

25 Goblet Squats

50 Ab Mat Sit-ups

Goal Time: 25 minutes

Scale to: 200m/ 15BBCO/15 GS/ 30 Kbs/

B. Spend 5 minutes mobilizing hamstrings on rig