WODS 3/16/20 to 3/21/20

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Monday March 16

“Spice Girl”

21 Power cleans (95/65)
3 Rounds of
5 strict pullups+10 pushups+15 squats
21 Front squats (95/65)
3 Rounds of “strict Cindy”
21 Squat cleans (95/65

Rent
3×15 sec Ring support hold
3×15 V-ups

 

The clean weight should be light. You should be able to get that first set in no more than 2 sets. Scale the pullups so you get the first set unbroken. This wod is about grip management. Pace your self appropriately so you can finish strong.

Tuesday March 17

“Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike

Rent
3x30sec L/R side Plank
3×5/10 HSPU or seated DB press

This a much longer time domain that usually shows up during the week. We need to go long like this from time to time. If the distances are too great, we can scale. I want you getting at least 1-2 min rest in between each event.

 

Wednesday March 18

“Caesars Palace”
AMRAP 6:
20 Back Squats (135/95)
20 Back Squats (155/105)
Max Back Squats (185/125)

Rest 3 Minutes

AMRAP 6:
25 burpees
25 lateral burpees
Max Burpees facing the bar

Rest 3 Minutes

AMRAP 6:
20 Deadlifts (185/135)
20 Deadlifts (225/155)
Max Deadlifts (275/185)

Rent
15 min Cardio of your choice
or
10-8-6-4-2 Chin ups

 

Thursday March 19

15 min AMRAP

100 single unders
5/5 DB single arm Push Press
75 jump rope run in place
5/5 DB clean and Jerk
50 DU
50m OH carryx1DB

Rent
3rds NFT
DBall over shoulder 6/6(no sandbags as I can’t clean them:(
15 sec L sit

 

Friday March 20

Back squats 10-8-8-10 / 70-75-75-70%

1k row
30 DB power snatch 50/35
50 Wallballs 20/14

Rent
3x
8/8/Single arm DB Press+15 Pushups
3×8/8 DB/KB sidebends

Its time for some heavy squats again folks. If the % are too much or you’ve taken time off, -5 or 10%. Send it on the wod! This one is meant to be all out effort. Go get it

 

Saturday March 21

Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)