WODs 3/6-3/12
Monday:
Strength:
Shoulder Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
10 Kettlebell Snatches, alternating arms
10 Toes to Bar
Tuesday:
Strength:
Close Grip Bench Press
5 x 7 reps @ 75% of 1 RM
Rest 90 seconds between sets.
WOD:
In 10 minutes complete as many rounds as possible of:
50 ft Single Arm DB Overhead Walking Lunges (50/35)
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Wednesday:
Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
WOD:
4 Rounds For Time
Run 200 Meters
10 Chest to Bar Pull-ups
10 Push Jerks (95/65)
Thursday: from 3/14/2014
50-40-30-20-10 rep rounds for time
KB Swings
Sit-ups with feet anchored with KB
Perform 30 double-unders at the end of each round.
Friday:
CrossFit Games Open WOD 22.3
For time: 12 minute time cap
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Men 95,115,135
Women 65,75,85
Saturday:
"Nicole"
In 20 minutes complete as many rounds as possible of:
Run 400 meters
Max rep pull-ups*
*Note the number of pull-ups completed for each round.
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