WOD

Monday 3-14-16

 

Warm Up: Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 4 weeks ago plus 5 pounds for upper body movements (push press & bench press) and 10 pounds for lower body movements (overhead squat & deadlift)!

Push Press 70% x 3, 80% x 3, 90% x 3+

Skill: Hip Extension

WOD: AMRAP 12
Row 200m
15 Hip Extensions
15 Box Jump (24/20)

After Bash: Max load Sled Push for 10 seconds x 3

 

Travel WOD: AMRAP 12
Run 200m
10 Dumbbell Good
Mornings
15 Jumps over Dumbbell
or an object

 

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Saturday 3-12-16

 

Warm Up: Coaches Choice

Skill: Deadlift

WOD: In Teams of 2:
80 yrd Box Push (45/25)
60 Deadlifts (205/135)
60 Weighted Sit Ups (25/15)
40 Deadlifts
40 Weighted Sit Ups
20 Deadlifts
20 Weighted Sit Ups

After Bash: Roll out the legs then:
3x 10 -15 Reverse Hypers

Travel: For Time: 3 Rounds;
80 yrd Dumbbell Farmer’ Carry
20 Dumbbell Lunges
15 Dumbbell Ground to Overhead (45/25)

 

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Friday 3-11-16

 

Warm Up:

Make Up Strength or Coaches Choice

Skill:

Movement Review/Strategy

WOD:  The CrossFit Open 16.3

http://games.crossfit.com/workouts/the-open

After Bash:

Rest and Recover

Travel:

 

The CrossFit Open 16.3

 

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Thursday 3-10-16

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 4 weeks ago plus 5 pounds for upper body movements (push press & bench press) and 10 pounds for lower body movements (overhead squat & deadlift)!

Bench Press 65% x 5, 75% x 5, 85% x 5+

Skill:

Double Under Practice

WOD: “Air Dancer”
AMRAP 14 Mins
15 DB STOH (45/25)
20 GHD Sit-Ups
50 Double-Unders

After Bash:

Partner Shoulder Stretch
Drills/Calf Therapy

Travel:

 

AMRAP 14 Mins
15 DB STOH (45/25)
20 Sit-Ups
50 Double-Unders

 

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Wednesday 3-9-16

 

Warm Up:

Wendler’s 5-3-1 Strength Workout.

Remember these percentages are based off of 90% of the 1RM you determined 4 weeks ago plus 5 pounds for upper body movements (push press & bench press) and 10 pounds for lower body movements (overhead squat & deadlift)!

Deadlift 65% x 5, 75% x 5, 85% x 5+

Skill:

Movement Review

WOD: “Bring Sally Up, Bring Sally Down”
For time:
5 Squat Clean (135/95)
Run 400m
4 Squat Clean (155/105)
Run 400m
3 Squat Clean (175/115)
Run 400m
2 Squat Clean (195/125)
Run 400m
1 Squat Clean (215/135)

After Bash:

Rest and Recover

Travel:

 

5 Rounds for time:
10 DB Squat Clean (50/30)
400m Run

 

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