WODs 220306 - 220312

 

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.