WOD’s for the Week – 3/7 to 3/12

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
Skill practice:
-2 min: Pull-up
-2 min: Dip
-4 min: Muscle-up
-2 min: Double Under
Jog 400m

Skill Practice:
-2 min: Deadlift
-2 min: Toes to Bar

Remaining: Double Under

3 rounds
-Jog 200m
-5x Push-up
-5x Press (light)
-10x Air Squat
THURSDAY FRIDAY SATURDAY
Skill Practice:
-4 min: Squat Clean
-4 min: Double Under
-2 min: Handstand
One round of the MetCon Skill Practice:
-4 min: Squat Snatch
-4 min: Double Under
-2 min: Box Jump

~ Strength ~

Plan: 20 min to complete the work assigned.
Warm-up: [1 x 5 @ 40% 1RM] + [1 x 4 @ 50% 1RM] + [1 x 3 @ 60% 1RM]
2/week 3/week 4+/week
Day 1: Press 3 x 5 @ 70% 1RM

Day 2: Deadlift 1 x 5 @ 85% 1RM

Day 1: Press 3 x 5 @ 70% 1RM

Day 2: Deadlift 1 x 5 @ 85% 1RM

Day 3: Back Squat 3 x 5 @ 70% 1RM

Day 1: Press 3 x 5 @ 70% 1RM

Day 2: Deadlift 1 x 5 @ 85% 1RM

Day 3: Back Squat 3 x 5 @ 70% 1RM

Day 4: Press 3 x 5 @ 70% 1RM

Day 5: Deadlift 1 x 5 @ 85% 1RM

Day 6: Back Squat 3 x 5 @ 70% 1RM

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
12 min EMOM
-3x Muscle-up (any variation)
4 rounds
-5x Deadlift (135/95#)
-5x Pull-up

3 rounds
-10x Pull-up
-10x Toes to Bar

2 rounds
-15x Toes to Bar
-15x  Deadlift (135/95#)

12 min AMRAP
-4x Wall Ball (20/14#)
-4x Push-up
-20x Double Under
-6x Wall Ball
-6x Push-up
-20x Double Under
etc…

(WB and PU reps go up by +2 every round; DU remain static)

THURSDAY FRIDAY SATURDAY
7 min AMRAP
-Hang Power Clean (95/65#)
-Handstand Push-up

(rest 2 min)

For time
-Run 2,400m (1.5 mile)

18 min AMRAP
-10x Dip
-15x Kettlebell Swing (53/35#)
-20x Single Under
-25x Sit-up
-30x Double Under
4 rounds
-8x Squat Snatch (75/55#)
-10x Box Jump
-12x Push-up