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WEEK of WOD's 3.12.18 - 3.17.18

MONDAY, MARCH 12th

A. 15:00-25:00

Four sets of:

Back Squat x 4 reps

Increase the weight you used on February 25, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

B. 30:00-45:00

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

Goal Time: 10-15 minutes

Scale to: 200m/ 30's

C. 45:00-60:00

2- 3 sets of:

Pallof Press x 10 reps ea side @ 2020

Side Plank x 45 seconds each side

KB Overhead Reaching Sit-up x 10 reps

TUESDAY, MARCH 13th

A. 15:00-40:00

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/20″)

30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Time Cap: 25 minutes

B. 45:00-60:00

Three sets of:

20 Handstand Shoulder Taps

Rest 30 seconds

30 Seconds of Hanging L-Hold

Rest 30 seconds

2 Legless Rope Climbs

Rest as needed

WEDNESDAY, MARCH 14th

A. 15:00-30:00

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

1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B. 35:00-47:00

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Cleans (135/95 lbs)

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

12 Bar-Facing Burpees

Rounds Goal: 4-6

Scale to: 4/8/8 reps

C. Double Lax Ball Thoracic Spine + Low Back

THURSDAY, MARCH 15th

A. 12:00-28:00

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 3 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

B. 33:00- 49:00

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds

C. 52:00-60:00

2-3 sets of:

Supernova Pec Ball in Pocket 30 sec ea way

Hollow Hold 30 sec

FRIDAY, MARCH 16th

CROSSFIT GAMES OPEN 18.4

SATURDAY, MARCH 17th

Every 10 minutes, for 30 minutes (3 sets):

400 Meter Run

100 Double-Unders

30/20 Calorie Assault Bike

20 Burpees