Saturday March 9

WOD

Partner WOD

Partner of twos

Partner A performs as many Pull Ups as Possible while partner B performs 100 Jump Rope
Switch
Partner A performs as many Push Ups as Possible while partner B performs 500 m Row
Switch
Partner A performs as many Squats as Possible while partner B performs 8 Lengths Bear Crawl
Switch

Score equals total pull ups, push ups, and squats completed together!

Friday March 8

Warm Up

Run 400 m

An test for a total of 2 min


Skill:

Clapping Push Up assortments

Or

100 Push Ups for Time


WOD:

21 - 15 - 9

Crucifix Push Us
Jumping Lunges
Ring Rows
Forward Rolls

Thursday March 7

Warm Up:

50 Overhead Squats (45/35)


Skill:

Shoulder Stretching!



WOD:

Get as far as you can in 17 min:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/65)
20 Burpees
30 Snatch (165/85)
10 Burpees
30 Snatch (210/100)

Wednesday March 6

Warm Up:


Row 500 m
Stretch Quads up Against the Wall 2 min per side
2 min Horizontal Splits


Skill:

Max Push Ups
Max sit s in 1 min
Max Strict Pull Ups



WOD:

10 Dumbbell / Kettle Bell Squat Cleans (50/35)
20 Overhead Pistols (45/35)
30 Box Jump (30/24)
40 Pull Ups (less resistance than normal)
50 Wall Ball (20/14)


Competitors Work 5 - 5 - 5 Press

Tuesday March 5

Warm Up:

100 Butterfly Sit Ups
50 Push Ups
30 Strict Pull Ups


Skill:

Overhead Squats
5 - 5 - 5 - 5


WOD:


3 Rounds

10 Kettle Bell Snatch (53/35)
20 Toes to Bar
30 Weighted Lunges (45/25)

Monday March 4

Warm Up:

100 Push Ups
100 Squats


Skill:

Rope Climb



WOD :

DIANNE

21 - 15 - 9

Dead lifts (225/155)
HSPU