WODs March 9th – 15th

snatchPhoto courtesy of: Jay Langiewicz

SUNDAY

WOD:

Open WOD 14.2 Event

*Workout starts promptly at 3 pm

MONDAY

WOD:

STRENGTH:

20 minutes to find a 1RM Clean

-then-

10 minutes to work up to a heavy single (but NOT a 1 RM) Back Squat.  Then reduce the weight and complete 1 set of 20 reps.

*add 5 # to your previous best

 TUESDAY

WOD:

SKILL:

10 minute EMOM:
Odd: 5 Box Jumps (28″/24″)
Even: 2-5 Handstand Pushups (choose strict/kip/deficit depending on ability)

CONDITIONING:

Partner WOD
50-40-30-20-10:
Wall Ball Shots (20#/14#)
Burpees
*Only 1 partner works at a time

WEDNESDAY

WOD:

STRENGTH:

12 minutes to find a 3RM Push Jerk

CONDITIONING:

DT
5 rounds for time:
12 Deadlifts (155#/105)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

THURSDAY

WOD:

SKILL:

21 minute EMOM:
1st min: Inverted Hang to Back Lever
2nd minute: 10-30 Double Unders
3rd minute: 40 seconds ME Hand Stand Walk

FRIDAY

WOD:

Open WOD 14.3

SATURDAY

WOD:

Saturday Fun Day!

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