WODs for the week March 12th to 18th!!

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 In WOD

Don’t forget to submit your 18.3 scores before Monday at 5pm

 

Monday

Buy in – 3 rounds 15 goblet squats / 10 face pulls / 10  burpees / 5 each way Cossack squats (pause in end range)

Mobility – Hips

A) Back Squat 1 1/4s 6×3 to a heavy but perfect sets

B) Pull ups 5x 5-10

Metcon – 10 min AMRAP
2 HSPU

2 Deadlift (205/135)

2 DB Thrusters (50/35)

4s,6s,8s…….

 

Tuesday 

Buy in – 5 min Row then 2 rounds 10 kb swings work on full range of motion / 10 seated jump squats / 10 reverse lunges / 15 vsnaps

A) Hang squat clean + Split Jerks 7 sets to build to a heavy

B) Ring rows 3×10 (feet on box if possible)

Metcon – 15 min AMRAP

15 HR push ups

15 Box jump overs

20 walking lunges

20 Cal Row

rest 1 min

 

Wednesday

Buy in – EA warm up

A1) Bench Press 7×2 to a heavy for the day

A2) DB bent over row 7×8

B) BB glute bridges 4×5

Metcon – 6 minute AMRAP

9 Push Press 75/ 55

14 Wall Balls

28 Air squats

 

Thursday 

Buy in  – 15 min flow 5 each way high lateral box step ups / 10 rotation pulls (handled bands) / 5 Cuban press per arm / 5 high pulls per

A) 8 Min EMOM – 4 Clean and Power Jerks (light and snappy)

B) 8 Min EMOM alternating – 30 sec burpee box jump overs

30 sec Wall balls

  • keep this light and work on breathing

C) 8 Min EMOM alternating  – 30 sec side shuffles

30 sec plate OH lunge

Buy out – Coach led stretch!!

 

Friday

18.4!!!!

 

Saturday 

18.4!!!

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