WODs

March 19-24 (WODs of the Week)

Monday, March 19, 2018

SWOD
Back Squat
5 x 65%
5 x 75%
Max reps at 85% (record final weight & reps)

WOD
WOD (14m)
E2MOM x 7 Rounds:
12 Box Jumps (24/20)
2 Power Cleans (climbing)
^Pick something around 60% to start and add whenever you feel like you can. Record heaviest set.
——

Tuesday, March 20, 2018

WOD
10 Rounds:
5 Wall Balls (20/14)
3 Burpees
1 Snatch (135/85)

…immediately into…
10 Rounds:
5 Pull-Ups (Rx+ C2B)
10 Push-Ups
15 Air Squats

…immediately into…
10 Rounds:
5 Wall Balls (20/14)
3 Burpees
1 Snatch (135/85)

*No Rest between sections. Record total rounds (out of 30) plus reps if capped.
*Time CAP: 35min.
——

Wednesday, March 21, 2018

WOD
EMOM 20
Min. 1) 50 Double Unders (75 Singles)
Min. 2) 200/175m Row
Min. 3) 2 Rope Climbs to 15’
Min. 4) Rest
^Share bars and ropes, stagger stations if needed.

SWOD
Every 2 minutes for 10 minutes:
5 Thrusters, building anytime, from the rack.

Accessory Work (optional)
4 Rounds:
20 Single Arm DB Bent Over Rows (do 5-10 per side then switch)
30 Russian Twists w/ light plate
——

Thursday, March 22, 2018

WOD
2 Rounds (18m clock)—

AMRAP 3:
30/25 Cal Row
Max OHS in remaining time (95/65) RX+ 135/85

+Rest 2min.

AMRAP 3:
30/25 Cal Row
Max T2B in remaining time

+Rest 2min.

^Record total OHS+T2B. Newer athletes may scale to 25/20 Calories.
——

Friday, March 23, 2018

CrossFit Open Workout “18.5”

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

^This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx: 100/65
Scaled: 65/45 + jumping pull ups
——

Saturday, March 24, 2018

PWOD
Get as far as possible in 35 minutes...
3 Rounds:
30 Cal Bike or Row
20 Power Cleans

Then, 3 Rounds:
25 Burpees
25 TTB (T2R, K2E, Knee Tucks)

Then, 3 Rounds:
45 Wall Balls (20/14)
5 Rope Climbs (3x floor pulls)

Then, 3 Rounds:
400m Run
100 AbMat Sit Ups

^Record time or total rounds (out of 12) completed. No rest in between sections. Only 1 person works at a time. RX+ is legless rope climbs and 30/20 wall ball.