MONDAY, March 30
Warmup: 500m rowx2. Rest 30 seconds between.
S/T: Floor wipers
3x4
Work to weight you think you’ll use for WOD. See demo here: https://www.youtube.com/watch?v=6RFJS8HE4dY
WOD: “300”
25 pull-ups
50 deadlifts
50 push-ups
50 box jumps
50 floor wipers
50 KB clean and press
25 pull-ups
L1=Perform with partner, splitting up each set of exercise as necessary. Weights for DL and clean and press to be determined as will box for jumps. Pull-ups performed according to athlete’s ability.
L2=See above
Rx=Performed solo: 135/95#DL; 24/20”; 135/95# wipers; 35/25# C&P
COMP=Perform solo
TUESDAY, March 31
Warmup: 3 sets of 400m row sprints, 1 minute rest between or 3 sets of 400m running sprints, 1 minute rest between. After last sprint of either, immediately perform 15 push-ups.
S/T: Jerks (from rack)
6x6
WOD: 5 rounds for time:
20 Overhead lunges
21 Burpees
L1=10#/PVC
L2=25/15# plates
Rx=45/35# plates
Comp= 95/65 Barbell
WEDNESDAY, April 1
Warmup: 500m run then:
5 min. AMRAP
5 Double KB cleans
5 Double KB squats
5 push-ups
S/T: 5x5
Push press
WOD: 21-15-9
Ring pushups
Wall ball situps
KB swing
L1=Knee pushups; 10/6#; 26/18#
L2=Regular pushups; 14/10#; 35/26#KB
Rx=10/14#; 53/35#KB
COMP=30/20#; 70/53#KB
THURSDAY, April 2
Warmup: Athlete’s choice of cardio for 3 minutes, then 2 rounds: 10 hardest ring rows; 10 lunges; 10 V-ups; 10 hi-kicks
S/T: 3 position Clean (floor, above the knee, hip) + 1 Jerk (at the end). Work up to heaviest complex
WOD:
0:00-3:00 to complete
2 Rounds
30 Double Unders
10 Deadlifts (135,95)
If completed rest till the 3 min mark then you have from 3:00-6:00 to complete
2 Rounds
35 Double Under
12 Deadlifts (135,95)
rest till the 6min mark then from 6:00-9:00 to complete
2 Rounds
40 Double Unders
14 Deadlifts
etc…..
If you don’t finish the work in the 3 min time then your WOD is over.
L1- Single Unders and (65,45)
L2- 3x Single Unders (95,65)
Rx- DU’s and (135,95)
Comp Unbroken Du’s and (155,115)
FRIDAY, April 3
Warmup: 400m run or row then: “300” Warmup: Accumulate 300 reps in any configuration of squats, ring rows, sit-ups, pull-ups. For example, you could do 100 squats, 100 ring rows, 50 pull-ups, 50 sit-ups, but you must do some of each exercise.
S/T: 6-5-3-3-3-1 Floor press
WOD: 5-10-15-10-5*
- wall balls
- manmakers**
- weighted situps
*Compare to 4/3/2014
**CFRE do a burpee with a double KB clean with push press in place of manmakers
L1=10/6#; 20/10#DB or 18#KB; regular sit-ups
L2=14/10#; 25/15#DB or 26/18# KB; 15/10# plate
Rx=20/14#; 40/25#DB or 35/26#KB; 25/15# plate
COMP=30/20#; 55/35#DB or 44/35#KB; 35/25# plate
SATURDAY, April 4
Warmup: 400m row, then 2 rounds of 10 ring push-ups or regular push-ups; 10 ring dips; 10 ring rows; 5 toes to bar or knees to chest;
WOD
400m Run
40 Push Ups
400m Run
40 KB Swings
400m Run
40 Burpees
400m Run
40 Air Squats
400m Run
40 Ring Rows
400m Run
No comments:
Post a Comment