WODs 3.18.19 - 3.22.19

Monday

Repeat 19.4

or

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Tuesday

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95

Recovery Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

Extra*

Ring Muscle-Up Practice
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Wednesday

Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%

Wednesday Primer

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65

Thursday

Jog the loop

30 Tire Flips

100’ Handstand Walk, 200’ Bear Crawl

30 Cal Bike

Romwod

Friday

19.5

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