wod

Wednesday March 13th

Strength: Back Squat

• 3 – 3 – 3 – 3 – 3

WOD:  For Time

• 15 Front Squats (155/105)
• 30 Deadlifts (155/105)
• 45 Box Jumps (24/20)
• 30 Deadlifts
• 15 Front Squats

Fitness:

• 15 DB Front Squats
• 30 Dual DB Deadlift
• 45 Step Ups
• 30 Dual DB Deadlift
• 15 DB Front Squats

Tuesday March 12th

Strength: Snatch High Pull + Hang Snatch

• Every 2 minutes for 20 minutes, building in weight

WOD:  21 – 15 – 9

• Power Cleans (95/65)
• Push Press (95/65)

Fitness:

DB Power Cleans

DB Push Press

Monday March 11th

Strength: Power Clean + Hang Power Clean

• Every 90 seconds for 15 minutes.
• Use same weight; 65-75% of your heaviest power clean

WOD:  Helen

3 Rounds for time:

• Run 400 meters
• 21 Kettlebell Swings (53/35)
• 21 Pull-ups

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Thursday March 7th

Strength: Against a 16 minute clock (4 sets)

• 6-8 DB Arnold Press (half kneeling, single arm)
• 8-10 DB Bent Row
  • Increasing in weight each round

WOD:  3 Rounds for time

• 30 KB Swing (53/35)
• 20 Burpees
• 30 Double Unders