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WEEK of WOD's 3.26.18 - 3.31.18

MONDAY, MARCH 26th

A. 15:00-25:00

Every minute on the minute, for 10 minutes (10 sets):

Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B. 30:00-40:00

Every minute, on the minute, for 10 minutes (5 sets of each):

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 6 D-Ball Over the Shoulder (150/100lbs)

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

C. 45:00-60:00

Two- three sets of:

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Hollow Hold x 30 seconds

Banded Face Pulls x 20 reps @ 2010

Bodyweight Glute Bridges x 20 reps

TUESDAY, MARCH 27th

A. 12:00- 27:00

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

B. 32:00-44:00

For time:

30/20 Calories of Assault Bike

400 Meter Run

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (155/105 lbs)

Goal Time: 7-12 minutes

Scale to: 15 Cals/ 300m Run/ 10 FS/10 BBJO/ 10 FS

C. 50:00-60:00

Bike/ Row 3minutes

Foam Roll IT Band 4minutes

Bike/ Row 3minutes

WEDNESDAY, MARCH 28th

A. 10:00-50:00

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

Run 800 Meters

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

B. 52:00-60:00

Calf Smash with Partner 2min each side

THURSDAY, MARCH 29th

A. 12:00-27:00

Take 15 minutes to build to today’s 2-RM Bench Press

B. 35:00-47:00

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

12 Deadlifts (225/155 lbs)

12 Dumbbell Push Press (50/35 lbs)

12 Ring Dips

C. 50:00-60:00

Single Leg Hip Bridges x 10 reps @ 2020

Tall Kneeling Palloff Press x 10 reps @ 2020

Cats and Camels x 10 reps @ 2020

FRIDAY, MARCH 30th

A. 15:00-35:00

Complete as many rounds and reps as possible in 20 minutes of:

40 Single-Unders

30 Alternating Dumbbell Snatches (50/35lbs)

20 Goblet Squats (w/ same DB)

10 Hand Release Push-ups

5 Rope Climbs

B. 40:00-60:00

Three sets of:

10 Kettlebell Windmills (each side)

10 KB Russian Twists

10 Double KB Overhead Reaching Sit-ups

SATURDAY, MARCH 31st

In teams of two, alternating rounds, complete five rounds each for time of:

Row 500/400 Meters

12 Thrusters (95/65 lbs)

12 Toes to Bar