WODs for the week March 19th to 25th!!
Don’t forget to submit your 18.4 scores before 5pm Monday!!
Buy in – EA Warm up
A) Bent over row – 6 x 10
B) Zombie squats 4×10 perfect form
Metcon – For time
Clusters x6 (95/65)
Box Jump Overs x9 (24/20)
Thruster x 12 (95/65)
C2B Pull ups x 10
Score is total time
Buy in – 3 min easy row or bike – then – 3 rounds of 10 1/2 kneeling KB press / 10 ring rows / 1 lap bear walk
A) Incline DB Bench Press – 6×6
B) Mix grip Pull ups – 8, 6, 4, 2 *weighted if possible
C) Back extensions on GHD 3×8
Metcon – 7 min AMRAP
15/12 Cal Row
15 Push Ups
Buy in – 3 rounds start light and build to a moderately heavy set for the third set. Same weight for the step ups and upright rows.
12 Alternating Front Rack Box Step ups
6 Upright Rows
60m 1 Arm Farmer Carry
12 Alternating Weighted Kossacks
A) Back Squat 6×5 keep fast (we will see some sort of squatting movements on Friday so don’t burn those legs out!!)
Metcon – 16 Min AMRAP
Row 15/12 Cals
Double Unders x 50 (S150/D30)
Inverted Pull Ups x10
Step ups x16
Sit ups x16 (w/ medball)
Buy in – EA Warm up (any other target mobility the body needs!)
A) 8 Min EMOM – 4 Power cleans + Power Jerks
B) 8 Min EMOM – Snatch Ladder ( full snatch if possible ) * be smart if your doing open tomorrow
C) 10 min 1 min on 1 min off 8 WB + 3 Broad Jumps AMRAP each min on
Buy out – Coach Led Stretch !!!
18.5 if not here Friday
if you were here Friday a workout will be determined on what 18.5 is.