WODS 3/9/20 to 3/12/20

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Monday March 9

DB bench press 3×10

Double Dumbell Power Cleans (50/35)
Box Jump Overs (30/24)
Double-Dumbbell Front Squats (50/35)
Toes to Bar

3×20 sec ring hold
3×30 sec hollow rock

Great work on the squats last week. We deload this week and we’ll have some more lifting next week. Our focus is going to shift to upper body strength, hence bench.
We got a little bit higher box today folks. If the box is too high, scale so you can make it. Try and get out of your comfort zone on this. This wod should burn a little bit. Use weights you can do the 21 in no more than 2 sets.


Tuesday March 10

“Six Flags”
25 min AMRP
200m run
30 Double Unders
3 Power Snatches
*Build in weight each round start at 60%(no more than 5-10lb jumps/rd

3×10 Chin ups
3×15 GHD situps

These are my favorite type of lifing wods. You can go up as much as you want, but you have to earn it. This is how you get better. Focus on moving well on the lighter reps. You can stay at the same weight if that makes more sense for you.


Wednesday March 11

C2B skills
Push jerk cycling skills

“Jake the Snake”
Push Jerk 155/105
C2B pullups
500m Row

3x50ft sandbag or Dball carry
3×25 Pushups

Coaches learned a ton at their gymnastics course. We’ll put it to use on the C2B pullups today. Cycling push jerk is all about an efficient line of action. More on that in class. Use a weight you could do 10 reps with when fresh.


Thursday March 12

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Single Dumbbell Squat Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

3×15 Back ext
3×10 Pullups

We haven’t had a wod like this in a while. Its a stinger! I want everyone to bike if possible today. This wod is about working really hard, and then recovering. Use loads that you can move consistently for 1 min with the snatch, Scale from the hang if low back issues.


Friday March 13


“Rope Burn”
400m Run
1 rope climbs
10 Hang squat clean 135/95
400m run
2 rope climbs
8 Hang squat clean 155/105
400m run
3 rope climbs
6 hang squat clean 175/115
400m run
4 rope climbs
6 Hang squat clean 195/125
5 Rope climbs
400m run
2 Hang squat cleans 215/135

3×8/8 DBKB Front rack lunges
3×10 Seated DB press

Today we get fitter! This is a longer workout with increasing weights every round. We will spend some time dialing cleans and rope climbs and will have scales for both. I want you to scale this so you can RUN HARD! Yes the weights should get heavy, but not to the detriment of everything else.