WODs for the week March 19th to 25th!!

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 In WOD

Don’t forget to submit your 18.4 scores before 5pm Monday!!

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)

3RFt

into

Thruster x 12 (95/65)

C2B Pull ups x 10

3RFT

Score is total time

 

Tuesday 

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

 

Wednesday 

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)

 

Thursday 

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 !!!

 

Friday

18.5!!!!

 

Saturday

18.5 if not here Friday

if you were here Friday a workout will be determined on what 18.5 is.

 

 

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