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WEEK of WOD's 2.26.18 - 3.3.18

MONDAY, FEBRUARY 26th

A. 15:00-25:00

Four sets of:

Back Squat x 6 reps

Choose the same weights you used on Feb 13th. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B. 30:00-40:00

For time:

30/20 Calories of Assault Bike

30 Front Squats (155/105 lbs)

30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Goal Time: 5-10 minutes

Scale to: 20's

C. 45:00-60:00

2-3 Rounds Cooldown Pace:

Jog 200-400m

Couch Stretch 1min ea side

10-20 Weighted Sit-ups

10-20 Hip Extensions

20 Banded Pull Aparts

TUESDAY, FEBRUARY 27th

A. 10:00-22:00

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B. 30:00-50:00

Five rounds for time of:

400 Meter Run

6 Ground to Overhead (155/105 lbs)

12 Chest-to-Bar Pull-Ups

Goal Time: 15-20 minutes

Scale to: 200m Run/ 3 GTOH/ 6 Pullups

C. 55:00-60:00

Tabata Cycle

Hollow Scissor Kicks

Straight Leg Sit Ups

WEDNESDAY, FEBRUARY 28th

A. 15:00- 27:00

Six sets of:

Deadlift x 3 reps @ 75% of 1-RM Deadlift

(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

Active Recovery Green Band Cross Body x 20

B. 32:00-42:00

Complete rounds of 21, 15 and 9 reps for time of:

Wall Ball (20/14lb)

Burpee Box Jump Overs

Goal Time: 5-10 minutes

Scale to: 12/9/6

C. 45:00-60:00

2-3 Rounds

Row 1min Cool down Pace

10 Reverse Rower Pike Ups

Lax Ball 2min Thoracic Spine or Low Back

THURSDAY, MARCH 1st

A. 20:00-35:00

Every 90 seconds, for 15 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy.

B. 40:00-58:00

Five sets for max reps, each against a 3-minute running clock:

Row 500/400 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

Reps Goal: 15+, 1min of work

Scale to: any version of hspu that allows you to get 15+

C. Double Lax Ball Base of Skull

FRIDAY, MARCH 2nd

CROSSFIT GAMES OPEN 18.2

SATURDAY, MARCH 3rd

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run*

100 Barbell Thrusters (20/15 kg)

400 Meter Run

100 Pull-Ups

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.