WOD

PAST WODS

Mar

8
Thursday

Foundation

Gymnastic Grab bag
Spend 10 minutes working on one of the following:
Pistols
Handstand Push-up
Muscle ups

WOD

EMOM 12 min
Min1: 10 DB Snatch 50/35
Min2: 10 Box Jump 24/20”
Min 3: 10 Wallball 20/14”
Min 4: Rest

CoolDown:

ROMWOD

see comments
7
Wednesday

Foundation

Overhead Lunges
Build up to a heavy set of 10 (stationary)

WOD

AMRAP 7 Minutes

10 Sumo-deadlift high pulls
10 Push Press

Rx: 135/95
Sc: 60% of 1RM Push Press

see comments
6
Tuesday

Foundation

15 min to establish heaviest

Bear Complex
7 rounds of
1 Power clean
1 Front Squat
1 S2OH
1 Back Squat
1 Back-rack S2OH

Touch and Go required

WOD

AMRAP 16min

2 Hang Squat Snatch 135/95
1 MU (bar or ring)
4 Hang Squat Snatch
2 MU
6 Hang Squat Snatch
3 MU
8 Hang Squat Snatch
4 MU
…..etc

Record total reps performed

Sc: 60% of 1RM Squat Snatch and 2x C2B

see comments
5
Monday

Foundation

Handstand walk Practice 5 min

Then

EOMOM 10min
Rx: 30ft HSW
Int: 15ft HSW
Sc: 30 Shoulder Taps

WOD

Open WOD 17.5

10 RFT
9 Thrusters 95/65
35 Double Unders

Sc
9 Thrusters 65/45
35 Single Unders

Cap: 20 minutes

see comments
3
Saturday

Foundation

Ring Around the PVC Game

then
Movement review.

WOD

Tabata This

With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as reps and total those for final score as Total reps.

see comments
2
Friday

Foundation

Clean (any style)

10 minutes to build up to a heavy single (80-90% of 1RM)

WOD

Crossfit Games Open 18.2

1-2-3-4-5-6-7-8-9-10
For time of:

Dumbbell Squats 50/35#
Bar Facing Burpees

12 Minute Time Cap
If you finish under the time cap, use remaining time to complete 18.2a
If you don’t finish before the cap, add 1 second for every rep you don’t complete before the time cap

18.2a
Use the remaining time from 18.2 to accomplish a 1RM clean

2 heats will be performed with a 5-8 minute intermission for heat 2 to warm-up to weight

see comments
1
Thursday

Foundation

Handstand Walk Practice
Or
Pistol Practice

10min to Practice

WOD

12 min AMRAP

15 MB Cleans (20/15)
3 Pullups
15 MB Cleans (20/15)
6 Pullups
15 MB Cleans (20/15)
9 Pullups
etc..

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