28378183_1369846583161251_3825748200531969804_n.jpg

WEEK of WOD's 3.5.18 - 3.10.18

MONDAY, MARCH 5th

A. 12:00-30:00

Every three minutes, for 12 minutes (4 sets) of:

Strict Shoulder Press x 3 reps @ 90% of 1-RM

Active Recovery: 30 sec- 1 min Wall Squat Hold + 20 Banded Pull Aparts (green)

Immediately following...

Every two minutes, for 6 minutes (3 sets) of:

Push Press x Max Reps @ same weight as today’s Shoulder Presses

B. 35:00-60:00

2 Rounds, each for Time:

Row 750/600m

20 Toes to Bar

40 Walking Lunges (53/35lbs)

Goal Time per round: 5-8 minutes

Scale to: 500m/15 T2B/ 30 WL

C. Quad Smash with KB

TUESDAY, MARCH 6th

A. 15:00-24:00

Every minute, for 9 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Tempo Push-Ups x 8-12 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 4-6 reps @ 21X0

B. 30:00-45:00

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 Handstand Push-Ups

Minute 2 – 12 Chest-to-Bar Pull-Ups

Minute 3 – 15 GHD Sit-ups

Scale to: 5/ 7/ 10 reps

C. 50:00-60:00

2 - 3 Rounds

Row 15 Cals

Super Slow Dragonflies x 5 ea leg

Single Lax Ball 1st Rib 1min

WEDNESDAY, MARCH 7th

A. 12:00-24:00

Three sets of:

Back Squat x 4 reps

Increase the weight you used on February 25, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

B. 30:00-45:00

For time:

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

Goal Time: 8-15 minutes

Scale to: 35/25/15 WB reps, 50/40/30 DU

OR SU x 2 (200/160/120)

C. 50:00-60:00

2 Rounds

Foam Roll Quad 1min ea side

Foam Roll Calves 1min ea side

THURSDAY, MARCH 8th

A. 15:00-35:00

Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch + 2 Overhead Squats

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

B. 40:00-50:00

Complete as many rounds and reps as possible in 8 minutes of:

5 Power Snatches (135/95 lbs)

10 Burpee Box Jump-Overs (24″/20″)

C. 50:00-60:00

Double Lax Ball Mid back, mini crunches 1min > arms over and back 1min

Same drills, move lax ball to Low Back

FRIDAY, MARCH 9th

CrossFit Games Open 18.3

SATURDAY, MARCH 10th

Every 8 minutes, for 32 minutes (4 sets) for times:

20/15 Calories of Rowing

10 Thrusters (95/65 lbs)

10 Dball Over Shoulder (150/100lbs)

20/15 Calories of Assault Bike

Note times for each set