WODs 3.4.19 - 3.8.19 - Order your new Hoodie or T-shirt

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Monday

Re- Test 19.2 - Complete at least two rounds regardless of time cap.

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Tuesday

Conditioning
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Wednesday

3-Position Power Snatch
5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%

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. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

*Extra work

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

Thursday

For time:

Jog 1 Mile

40 KB Swings

Jog 800

40 Goblet Squats

Jog 400

40 Russian Twists with KB

RomWOD

Friday

19.3

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