March 23-28 WODs

MONDAY, March 23

Warmup: Row 400m, then 3 rounds of “Cindy”: 5 pull-ups (ring rows); 10 push-ups; 15 squats

S/T: 5x3 Turkish Get-ups

Warm up then use heaviest KB possible for 5 sets of 3 reps on each side. 

WOD: 21-18-15-12-9-6-3 reps for time:

225-lb. deadlifts

Knees to Elbow

L1=75% of 1RM; V-ups or knees to chest

L2=80% or 1RM; kipping K2E or knees to chest

Rx=225/155#

COMP=255/225#

TUESDAY, March 24

Warmup: Row 400m then partner up:

50 wall balls. One partner tosses up ball, other partner catches and then repeats until they have completed 50. Partners must decide which ball will work for both of them.

S/T: Front squat

10-10-10-10-10

WOD: 5 rounds

50 air squats

400m run

WEDNESDAY, March 25

Warmup: 500 run or row, then as a group, Burpee Roxanne. Then group Bergener Clean Progression

S/T: Work up to your 80% Clean
2 Sq Cleans every :30 for 5:00 (80%)

WOD
3 Rounds
30 DU
30 power cleans 95/65
:30sec 95/65 overhead lockout

THURSDAY, March 26

Warmup: Athlete’s Choice of cardio for 3 minutes, then2 rounds: 6 ring dips; inchworm down the gym and hi-kicks back; 10 sit-ups

S/T: 10 minutes to work on Double Unders

WOD:"Speed Dating" (see what I did there) 9-7-5
Deadlifts (225,155) and Handstand Push Ups

rest 1 min

9-7-5Power Clean (135,95) and Ring Dips

rest 1 min

9-7-5
Thrusters (95,65)
Pull Ups

Use one bar and use the 1 min rest to change weights

L1- 45/35 for all movements- Push Ups, Box Dips, Ring Rows

L2- 155/115 95/65 45/35 Jack Knife Push Ups, Banded Dips, Jumping Pull ups

Comp- 275/215 185/125 135/95

FRIDAY, March 27

CF Open WOD 15.5

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 28

Warmup: Group Circle Up Joint Prep

On Ramp and Basic Training Graduation!

WOD12 Min AMRAP

 100m Run 

8 Pull Ups

8 Goblet Squats (53,35)

8 Push Ups

Gut Punch- Decided by Coach

Hang out for Coffee after and meet the new members and people from the community.

L1- Ring Rows, (18,10),  wall push ups
L2- Jumping Pull Ups (35,26), Knee Push Ups
Comp- 100m Farmers Carry, C2B, (70,53), HSPU