kettle bell
kettle bell

WODs

March 12-17 (WODs of the Week)

Monday, March 12, 2018

WOD #1 (14 min)
Every 2 minutes x 7 Rounds:
10/7 Cal Assault Bike Sprint (or 12/9 AirDyne or Row)
5 Deadlifts (climb anytime)
^Start at about 50-60% and build up to ~80%+

WOD #2
AMRAP 10:
10 Front Rack Lunges (95/65) << Newer athletes can use DB’s
10 Pull-Ups
+RX+ is 135/95 and CTB Pull-Ups

(Optional) Accessory - Midline Work:
3-4 Rounds:
30 Sec HS Hold or 3 Wall Walks
1 min. Plank with 45/25lb Plate
Rest 1 min. between rounds
——

Tuesday, March 13, 2018

SWOD
15 minutes to establish a 2-rep: Split Jerk (rack)

WOD
3 Rounds For Time:
48 DU (100 singles)
24 STO (75/55, any press - should be “light”)
12 Lateral Burpees Over The Bar
*18 min cap

Accessory Work
AMRAP 5
Max Effort: Russian KB Swings (70/53)
^Rest as needed.
——

Wednesday, March 14, 2018

SWOD
Hit a heavy clean within 12 minutes (strict time cap). Power or squat. Record best lift.

WOD (Rx)
20 minutes to get as far as you can…
40 Cal Assault Bike (Rx option: 50 AirDyne/Row/Ski)
30 T2B
20 Wall Balls (20/14)
10 Power Cleans (155/105)
5 Muscle Ups
10 Power Cleans (155/105)
20 Wall Balls (20/14)
30 T2B
40 Cal Assault Bike
^Total reps: 205 (If you finish, note your time)

WOD (Scaled)
20 minutes to get as far as you can…
40 Cal Bike, Row, or Ski
30 T2Ring, K2E, Knee Tucks
20 Wall Balls*
10 Power Cleans*
10 Burpee-Pull Ups
10 Power Cleans
20 Wall Balls
30 T2Ring, K2E, Knee Tucks
40 Cal Bike, Row, or Ski
*Athlete chooses weight.
^Total reps: 210. If you finish, note your time.
——

Thursday, March 15, 2018

PWOD
Teams of 2, complete for time:
2500m Row (switch every 250m)
150 Sit Ups
75 Thrusters (95/65)
——

Friday, March 16, 2018

CrossFit Open Workout 18.4
For time:

21-15-9

Deadlifts (225/155) Scale: 135/95

Handstand push-ups // H.R. push ups
Then,
21-15-9
Deadlifts (315/205) Scale: 185/135
+50-ft. handstand walk // bear crawl
(after each set of DL)
^Time cap: 9 minutes
——

Saturday, March 17, 2018

PWOD #1
Get as far as you can in 20 minutes…
600m Run (200m intervals)
40 GHD or WB Sit Ups
20 Snatches @60%
600m Run
40 GHD or WB Sit Ups
20 Snatches @70%
600m Run
40 GHD or WB Sit Ups
20 Snatches @80%
600m Run

PWOD #2
LADDER AMRAP 10:
2 Pull-Ups
2 Wall Walks
4 Pull-Ups
4 Wall Walks
...increasing by 2 reps every round until time is up…