kettle bell
kettle bell

WODs

March 26-31 (WODs of the Week)

Monday, March 26, 2018

SWOD
Back Squat
3 @70%
3 @80%
Max reps at 90% (heavier than last week)

WOD
EMOM 16:
Min. 1) 3 Snatches (climbing)
Min. 2) 15/12 Cal Row
Min. 3) 15 Wall Balls (20/14) RX+ 30/20
Min. 4) REST
——

Tuesday, March 27, 2018

WOD
4 Rounds:
400m Row
30 KB Swings (53/35)
20 Pull-Ups (Rx+ C2B)
10 Ring Dips (scale: 15 bench/box dips)
——

Wednesday, March 28, 2018

Partner WOD
Get as far as you can in 35 minutes…

4 Rounds:
12 Clean and Jerks (135/95)
24 T2B

Then…
100/70 Cal Assault Bike (Rx +20/15 CAL AirDyne or Row)

Then…
40-30-20-10:
Front Squat (SAME as C&J weight)
Burpees Over The Bar
HSPU’s

^If going solo, do 1/2 the reps with 1:1 work to rest ratio.
——

Thursday, March 29, 2018

SWOD (21m)
Every 3 minutes x 7 Rounds:
6 Bench Press
3 Deadlifts
^Partner up, share bars, help spot. Climb at any time BUT do not go to failure. Record heaviest lift (each).

Benchmark WOD “Annie”
50-40-30-20-10:
Double Unders (2x singles)
Ab Mat Sit-Ups
^10 minute cap.
——

Friday, March 30, 2018

WOD (30m)
5 Rounds NOT for time:
3 Front Squats (climbing)
…immediately into: 500m row - stay at a consistent pace for all 5 rounds
(2-3 minute rest between sets)
^Record heaviest FS and worst row time.
——
Saturday, March 31, 2018

PWOD
Teams of 2, complete in tag team format:

2000m Run or Row (200m intervals)
100 Deadlifts (185/125)
60 Pull-Ups (RX+ 30 Muscle-Ups)

Then…
2 Rounds:
100 Wall Balls (20/14)
75 Russian KB Swings (70/53)
50 Jerks (135/85)