WODs for 3/6-3/11

3/6
Warm-up
-row 400m
-10 OHS pvc test
-foam roll lat
-30s each lat stretch
-2x30s thoracic extension foam roll
-3 OHS pvc
-2x15s plank hold
-30s frog stretch
-30s each pigeon stretch
-30s each gastroc + soleus stretch
-10 OHS pvc test
Strength/Skill
OHS 3, 3, 3, 3, 3 AHAP
WOD
4 rounds (25 min cap)
5 hang power snatch 115/85/65
10 push press
15 yd. Sled push (old sleds) (45/25)
15 yd. crab walk
15 yd. sprint back to sled
15 yd. sled push

3/7
Warm-up
-2 Rounds Cindy
-30s each lat stretch
-10yd walking quad to high kick
-10yd side lunges
-10yd Samson stretch
-10 ring row squeezes
-30s each chest stretch
-10 heel raises
-30s each calf stretch
-30s each shoulder external rotation stretch
Strength/Skill
EMOM 12
-min 1: Rotational MB slams 20#/14# (45:15)
-min 2: 15 Evil wheels
-min 3: Front plank (45:15)
-min 4: 20 Abmat sit-ups
WOD
Murph Prep 1
800m run (what is your average mile time? cut it in half)
5 rounds
5 strict pull ups/jumping pull ups (no bands)
10 defficit push ups (45# fr everybody/ 25# scaled)
15 squats gobblet squat (55/45/35)
800m run (focus on running 2nd 800 same pace as 1st)

3/8
Warm-up
-10s hanging hollow body hold
-10yd Samson stretch
-10s each side plank hold
-10yd Samson with twist no lean
-30s each lunge stretch for hip flexor
-2x30s up dog/ cobra stretch
Strength/Skill
Muscle-up progressions & modifications
WOD
For Time
30 Calorie Row
25 Slam balls (50/40/25)
20 Box jumps (M&W RX 24/scaled 20 -may step up)
15 Squat Cleans (135/95/65)
10 Muscle-Ups or MU mod banded or feet on floor

3/9
Warm-up
-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “”y”” & “”t”” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “”Josh”” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest
Strength/Skill
EMOM 16 ((every other) 2min)
-2:00 row or complete 500m
-2:00 rest
x4
WOD
Unbroken challange!
3 rounds BUT If unbroken, only 2 rounds
30 Wall balls (M 20/16) (W 14/12)
15 T2B/K2E
30 DU/90 singles
15 DB front squats (55/35)

3/10
WOD
17.3

3/11
WOD
Linda
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

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