March 16-21 WODs

MONDAY, March 16

Warmup: 3 minutes of Athlete’s choice of cardio, then pair up:

5 minutes

Partners must perform 10 squats, then with soles of partners’ feet touching, must perform 10 med ball sit-ups, tossing ball back and forth between them. Whichever team performs most rounds gets to choose Gut Punch.

S/T: 5x 1 minute wall sits.

WOD:

5 rounds for time:

12 hang power clean and jerks

9 thrusters

6 power snatches 

L1=65/35#

L2=85/65#

Rx=115/85#

COMP=135/105#

TUESDAY, March 17

Warmup: 500m row followed by Burpee Roxanne.

S/T: 3x6 hanging windshield wipers

https://www.youtube.com/watch?v=GWHEUIVzM6k

WOD: Ric’s Revenge (Ric’s Birthday WOD)

Cash in with 51 double unders (102 singles)

3 Rounds

17 Pull Ups

17 Ring Dips

17 Lateral Box Jump Overs (touching both feet on top, no hip or knee extension required) 

Cash out with 51 double unders (102 singles)

L1= banded or jumping; 20/16”step-ups; 

L2= banded or jumping; 20/16”

Rx= 24/20”

COMP=30/24”

WEDNESDAY, March 18

Warmup: 6 minute self-directed AMRAP:

10 double unders (30 singles)

10 goblet squats

S/T: Work to heaviest 1RM weighted pull-up or smallest band

WOD: 4 rounds for total reps:

2 minute of burpees

30 second rest

1 minute up muscle ups

L1=tricep dips or banded dips

L2=banded dips or regular ring dips

Rx=As written

COMP=As written

THURSDAY, March 19

Warmup: Coach’s Choice

S/T: Weighted step-ups

Choose a box (16” or 20”) and perform 5 sets of 5 reps at the highest weight possible. Farmer carry style with either  KB’s, DB’s or Plates

WOD: 5 rounds for time:

5 Ring Push Ups

5 Toes to Bar

20 Weighted Lunges with weight overhead*

*If space allows, make these walking lunges. May also do reverse lunges.

L1=Knee or Wall Push-ups;V-ups or knees to chest; 15/10# plate

L2=Knee Push Ups; knees to chest; 25/15# plate

Rx=45/25# plate

COMP=75/55# barbell

FRIDAY, March 20

CF Open WOD 15.4

Warmup to be determined by coach based on WOD. S/T will be used to work on movements in the WOD and assign judges.

SATURDAY, March 21

Warmup:

S/T: Strict press

5x3

WOD: 5 rounds, each for time:

20 chest-to-bar pull-ups

30 wall-ball shots

40 push-ups

Rest 3 minutes between each round

L1=banded or jumping pull-ups; 10/6# ball; knee push-ups

L2=banded or jumping pull-ups; 14/10# ball

Rx=20/14# ball

COMP=30/20# ball