WODs 2/27 – 3/5
Monday
Strength:
15 minutes to
establish a 3RM Front Squat
WOD:
In 15 minutes
complete as many rounds as possible of:
Run 200 Meters
15 Box Jump (24/20)
12 Hand Release
Push-ups
9 Toes To Bar
Tuesday
Strength:
Push Press
5 reps each @ 65%, 70%, 75%, 80%, 85%
Rest approximately 2 minutes between
sets.
WOD:
Three rounds of:
2 minute max distance row
Rest 1 minute
2 minute max rep double-unders
Rest 1 minute
Wednesday
Strength
Back Squat
7 x 3 reps
Increase weight on each set.
WOD
9 minute AMRAP
12 Wall Balls (men 20lbs/women 14lbs)
9 Chest to Bar Pull-ups
6 Power Cleans 135/95)
Thursday
Three rounds for time of:Air Bike 1000 Meters7 Deadlifts (255/185)
10 Burpee pull-ups
14 Single arm kettlebell thrusters, (7
each arm)(men 55lbs/women 35lbs)
20 Box jumps (men: 24-inch box/women:
20 inch box)
Friday
CrossFit Games Open WOD 22.2
10 minute time cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpee
Saturday
Angie
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
No comments:
Post a Comment