WOD 3-30

Testing  //
A. 5 Sets  //
Back Squat @30X0  //
Rest 2 min  //
Strict RingDip x MaxReps  //
Rest 2 min  //
For the back squat:
* Set 1 – 50% of possible 1rm x 5 reps  //
* Set 2 – 75% of possible 1rm x 3 reps  //
* Set 3 – 85% of possible 1rm x 1 rep  //
* Set 4 – 90-95% of possible 1rm x 1 rep  //
* Set 5 – Test 1rm  //
B. 85% Back Squat x MaxReps @30X0  //
$$ RevHyper 3 x a lot

WOD 3-29

A. 4 Sets  //
Weighted PullUp x 2-3 reps @21X0  //
Rest 15-20 sec  //
Strict PullUp x MaxReps @20X0  //
Rest 2-3 min  //
B. 4 Rounds  //
12 SupineRow  //
50 DU  //
$$ HSH 3 x awhile

WOD 3-28

A. 4 Sets  //
Clean x 1.1.1.1 (rest 10 sec)  //
Rest 30 sec  //
HSPU x MaxReps  //
Rest 2-3 min  //
B. 3 Rounds  //
12 Deadlift  //
9 Hang Power Clean  //
6 Jerk  //
Use the same barbell for all movements (135/95 lbs)  //
$$ FLR on Rings 3 x awhile

 

WOD 3-27

Testing  //
A. 5 Sets  //
Press @20X1  //
Rest 3 min – Mob hip  //
* Set 1 – 50% of possible 1rm x 3 reps  //
* Set 2 – 75% of possible 1rm x 2 reps  //
* Set 3 – 85% of possible 1rm x 1 rep  //
* Set 4 – 90-95% of possible 1rm x 1 rep  //
* Set 5 – Test 1rm  //
B. Four Rounds  //
50 DoubleUnder  //
15 WallBall  //
10 Toes2Bar  //
$$ AbRollOut 3 x a lot

WOD 3-26

Every 4 minutes, for a total of 6 sets  //
10 FrontSquat (135/95 lbs) [no rack, as in clean it]  //
Run 400m  //
$$ Strict Toe2Bar 3 x a few

WOD 3-25

Open 12.5  //
Team  //
“Super Bowl Eve” from invictus  //
Four 5-min quarters for max rounds and reps in teams of three of:
135/95 lb. Hang Squat Cleans x 3 reps  //
135/95 lb. Shoulder to Overhead x 6 reps  //
24″/18″ Box Jumps x 9 reps  //
Rest 3 minutes between quarters.  //
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.

WOD 3-22

5 Sets  /
Hang Snatch x 3 reps  /
Rest 20 sec  /
Tall Box Jump 1.1.1.1.1 (rest 5 sec betwixt jumps)  /
Rest 2-3 min  /
Then  /
Fran Intervals  /
21 Thrusters 95 lbs ; 21 PullUps [unbroken]  /
rest 1 min  /
15 Thrusters 95 lbs ; 15 PullUps [unbroken]  /
rest 1 min  /
9 Thrusters 95 lbs ; 9 PullUps [unbroken]

WOD 3-20

Against a 4-minute running clock, perform the following for max reps:
Row for Calories  /
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)  /
10 Pull-Ups  /
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees  /
5 Thrusters (95/65 lbs)  /
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders  /
10 Toes to Bar  /