WODs for the Week 3/19/18

March 20, 2018

Monday 


Focus: 
Back Squat – 5x5 
Building to 5RM attempts. First working set should be around 65% of your 1RM

 

Metcon: 
For Time 21 – 15 – 9
KB Swings 55/35 (Sx 35/20) (RX+ 70/55)
Wall Balls 20/14
Burpees

Score= 5RM/Time

 

 

Tuesday

 

Focus: 
Complex of Clean DL, Clean Pull, Power Clean
5 sets with first working set at 70% of 1 RM, build each load

 

Metcon: 
12 Minute AMRAP
200m Run
5 Ring Dips (SX 5 Banded Ring Dips or 10 Box/Bench Dips)
10 Hang Power Cleans 115/75 (SX 95/65) (RX+ 135/95)
15 Med Ball Sit Ups 20/14

Score = Weight used for focus / Rounds + Reps

 

 

 

Wednesday

 

Focus: 
Reverse Front Rack Lunges 3x8 (4 per leg)

 

Metcon: 
Teams of 2 (One works, one rest)
25 Minute AMRAP
30 D/U (Sx 90 Singles)
5 Hang Power Snatches 115/75 (SX 95/65) (RX+ 135/95)
10 Box Jumps 24/20 
15 T2B (SX Toes AHAP)

Score: Team Time

 

 

Thursday

 

Focus: 
2 x 800m run, Rest 5 minutes between efforts record SLOWEST time

 

Metcon: 
6 RFT
6 Evil Wheels
12 Ball Slams
6 HSPU (SX Pike/Box Push Ups)
12 Chin Ups (SX 12 banded OR ring rows with hands in chin up grip)

Score = Time / Time

 

 

Friday

 

>>Open 18.5<<

This is the last week of the open so make it count!

 

 

 

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