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WEEK of WOD's 3.19.18 - 3.24.18

MONDAY, MARCH 19th

A. 15:00-23:00

Every minute on the minute for 8 minutes (8 sets):

Front Squat x 2 reps @ 75-80% of 1-RM Front Squat

B. 28:00-40:00

Five rounds for time of:

15 Wall Ball Shots (20/14 lbs)

12 Power Snatches (95/65 lbs)

9 Pull-ups

Goal Time: 8-13 minutes

Scale to: 10/8/6 reps

C. 45:00-60:00

3 Sets of:

10-20 Cal Bike/Row

15 Russian Twists

30sec Side Plank (ea side)

TUESDAY, MARCH 20th

A. 15:00-25:00

Every 2 minutes, for 10 minutes (4 sets):

Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95-101%

B. 30:00-43:00

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Weighted Ab Mat Sit-ups (use same KB)

Goal Time: 10-15 minutes

Scale to: 16/12/8 reps

C. 48:00-60:00

2 Sets of:

Banded Leg Curls x 20 reps

Ab-Wheel Roll-Outs x 10 reps @ 3010

Bent-Over DB Row x 8 reps @ 2111

WEDNESDAY, MARCH 21st

A. 15:00-40:00

Every minute, on the minute, for 25 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Thrusters (75/55lbs)

Minute 3 – 15 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings

B. 45:00-60:00

3 sets of:

Weighted Hip Bridge x 10 reps @ 10X1

GHD Supine Hold x 30 seconds

THURSDAY, MARCH 22nd

A. 15:00-27:00

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

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – L-Sit Hold x 30 sec

Interval 3 – Ring Muscle-Ups x 3-4 reps or Ring Pull-Ups

Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B. 32:00-44:00

For time:

Row 1000 Meters

50 Single-Arm Dumbbell Snatches (55/35 lbs)

30 Toes to Bar

Goal Time: 7-12 minutes

Scale to: 750m/ 35 DB Sn/ 20 K2C

C. 50:00-60:00

Tabata Alternating Hollow Scissor Kicks/Holds

Tabata Plank Hold

FRIDAY, MARCH 23rd

CROSSFIT GAMES OPEN 18.5

SATURDAY, MARCH 24th

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

15 Ring Dips

30 Russian Kettlebell Swings (70/53lbs)

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

500 Meter Row