WODs for the week Feb 26th to March 4th!!!

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 In WOD

Reminder to get your 18.1 scores in by 5 pm Monday!!!

 

Monday

Buy in  – 3 rounds – 30 double unders or 60 single skips / 10 stationary inch worms with push up (narrow feet) / 10 ring rows / 10 lunges

Mobility – over head and upper back

A) Back Squat – 6×3 to a moderate weight

B) 1 squat snatch  + 3 overhead squats (tech practice)

Metcon- 9 Min AMRAP

Burpee Box Jump x 9 (24/20)

OH Squat x 12 (95/65)

 

Tuesday 

Buy in – EA warm up

A1) Push Press 4×5

A2) 25 unbroken wall balls *directly after each set of push press

Metcon – 18 min AMRAP

Strict Pull ups x10

HR Push Ups x 15

Box Jump + step down 24/20

GHD Sit up x 15

Row 20/15 cals

 

Wednesday

Buy in – 2 rounds 10×10 side shuffle /30 sec supinated bar hang / 10 prone shoulder pass throughs / 10 glute bridges (use thin bands)

2 rounds of 5 muscle snatch/ 5 hang power snatch(w/pause) / 5 behind the neck push press / 5 drop snatch

A) Power Snatch 5×5

B) Bent over row 3×8

Metcon – 9 min AMRAP

20 double unders

12 DB snatch 50/35

10 Thrusters 95/65

 

Thursday 

Buy in – 3 rounds 1 lap bear crawl (1/2 same side / 1/2 opposites) / 10 jump squats / 1 min plank / 10 Romanian DL with KB

A) Burpees 30 sec on 30 sec off for 10 min

Metcon – 5 rounds

15 KB swings

15 DB Deadlifts

15 Mountain Climbers

Buy out 10-15 min coach lead stretch

 

Friday 

CrossFit Open 18.2

 

Saturday

CrossFit Open 18.2

 

if you did yesterday we will have something for you depending on what the open workout is

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