WODs March 17-23

DSC_0061

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH/CONDITIONING

Overhead Squat

3-3-3-3-3-3-3

Run 200m as a class between each set.

TUESDAY

WOD:

CONDITIONING

“Running Diane”
Run 400m
21 Deadlift @ 225/155
21 Handstand Pushups
Run 800m
15 Deadlift @ 225/155
15 Handstand Pushups
Run 1200m
9 Deadlift @ 225/155
9 Handstand Pushups

WEDNESDAY

WOD:

STRENGTH/SKILL

10 minutes to practice kipping chest to bar pullups or butterfly chest to bar pullups

-then-

EMOM 7 min 30s ME double unders

CONDITIONING

3 Rounds for Time:
20 Yards Weighted Walking Lunge @ 75/55
10 Burpees
20 Yards Weighted Walking Lunge @ 75/55
10 Toes To Bar

THURSDAY

WOD:

CONDITIONING

The Open WOD 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

FRIDAY

WOD:

STRENGTH

8 minutes to perform up to 30 Thrusters @ 115/75. If you can perform a single rep at that weight, then do not scale.

Challenge: Find your ME UB set of Thrusters

CONDITIONING

800m Run
“Annie”
50-40-30-20-10
Double Unders
Situps
800m Run

SATURDAY

WOD:

The Open WOD 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

%d bloggers like this: