kettle bell
kettle bell

WODs

March 5-10 (WODs of the Week)

Monday, March 5, 2018

SWOD (20 min)
5-5-5-3-3-3… work to a heavy triple Back Squat. Record best set.

WOD #1
AMRAP 12:
12 Power Snatch (75/55) Rx+ 115/75
12 T2B (Scale: toes to ring, K2E, knee tucks)

WOD #2
AMRAP 5:
Max Effort: Alt. DB Snatches (50/35)
——

Tuesday, March 6, 2018

WOD #1 (16 min)
EMOM 8
Odd: 15/12 Cal Row (scale: 12/10)
Even: 3 Clean & Jerks (Climbing or across)

…Immediately into…

EMOM 8:
Odd: 15/12 Cal Row (scale: 12/10)
Even: 2 Clean & Jerks (Climbing or across)

^Record highest 2-rep C&J. Rx = all calories must be met within the given minute. 1/2 class may start on the C&J if not enough rowers.

WOD #2
EMOM 10:
Odd: Max effort Russian KBS (70/53 to eye level)
Even: 45 second plank on elbows (scale: straight arm plank)
^Record total # KBS (Rx = must hold planks for 45 sec straight)
——

Wednesday, March 7, 2018

WOD
EMOM 5
9 Wall Balls (20/14)
5 Deadlifts (50% 1RM)

-rest 2 minutes-

EMOM 5
9 Wall Balls (20/14)
4 Deadlifts (60% 1RM)

-rest 2 minutes-

EMOM 5
9 Wall Balls (20/14)
3 Deadlifts (70% 1RM)

^^Both movements in the same minute. Record DL from the last set.

Optional Accessory Strength Work:
AMRAP 10 for "quality"
5 Strict Pull-Ups
5 Strict HSPUs
——

Thursday, March 8, 2018

OHS Mobility & Technique (15 min)

WOD
EMOM 21:
Min. 1) 12/9 Cal Bike
Min. 2) 3-5 OHS (building)
Min. 3) Rest
^Start on any part, follow the order.
——

Friday, March 9, 2018

“18.3” TBA
——

Saturday, March 10, 2018

This program may change depending on “18.3”

PWOD #1
AMRAP 15:
30 Burpees
40 Snatches (95/65)
30 Burpees
30 Snatches (115/75)
30 Burpees
20 Snatches (135/95)
30 burpees
AMRAP Snatches (155/105) in remaining time.

PWOD #2
AMRAP 10:
10 Power Cleans*
20 Front Squats*
30 HSPUs
*Rx: 135/95