March 2-7 WODs

MONDAY, March 2

Warmup: 400m run/row, then 2 rounds: 10 mountain climbers; 10 ring rows; 10 sit-ups; 10 burpees

S/T: Push-ups4x1 minute with 1 minute rest between Max Effort push-ups

WOD: 15 min. AMRAP6 power cleans
9 box jumps
12 wall balls

L1=65/35; 20” step-ups; 6/10#L2=95/65; 14/10#
Rx=135/95#; 20/14#
COMP=155/115#; 30/20#

TUESDAY, March 3

Warmup: 3 minutes of double under practice.

S/T: Back squats3, 3, 3, 3, 3, 3

Increasing in weight each set

WOD: 12 minute time capComplete 300 Russian KB Swings. Every minute on the minute, must stop and perform 5 sit-ups. The workout starts with 5 sit-ups.

L1=16/10#L2=35/26#
Rx=53/35#
COMP=70/53#

WEDNESDAY, March 4Warmup: 3 minutes of Athlete’s Choice of cardio (run, run, row, ride), then 5 minutes of EMOM the following complex: Naked bars or PVC

1 power clean3 front squats
2 jerks (push or split)

S/T: DeadliftsWork up to 60-75% of 1RM then:

8x5

WOD: 21-15-9Hang power snatch
Burpee over bar

L1=35/15#L2=45/35#
Rx=95/65#
COMP=135/95#

Gut punch: max effort wall sit

THURSDAY, March 5

Warmup: 500m row, then 2 rounds: 10 ring rows, 5 ring dips, 10 push-ups, 10 back extensions

S/T: Push Press10-8-6-5-4-3-2-1. Work to heaviest single

WOD: 4 rounds10 wall balls*
5 Strict Pull Ups

L1=10/6#; ring rowsL2=14/10#; jumping or banded pull-ups
Rx=20/14#
COMP=30/20#

*Wall balls MUST be regulation in regard to standards: full squat, hit target on the wall or NO REP!

FRIDAY, March 6

CF Open WOD 15.2

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 7

Warmup: Coach’s Choice

S/T: Running sprints3x400m

WOD“The Seven”
20 minute time cap

7 rounds:7 HSPU
7 thrusters
7 Knees to elbows
7 deadlifts
7 burpees
7 KB swings
7 pull-ups

L1=Mountain climber push-ups; 45/25#; knees to chest or V-ups; 75% of 1RM; 26/18#KB; ring rows

L2=Mountain climber or pike box push-ups; 75/55#; knees to chest; 75% of 1RM; 35/26#KB; jumping pull-ups or ring rows

Rx=135/95#; 245/165#; 70/53#KB

COMP=155/115#; 275/185#; no change