March 23 – 29

adminWODs

Weekly Priorities

Monday Priority #1
Tuesday Make Up or Conditioning
Wednesday Priority #1
Thursday Make Up or Conditioning

Monday
General body warm up if you are early to class.

Warm Up

Squat Seq
Wrist Pushup seq
10/10 Hanging shoulder circles
10/10 Parallel Bar support shoulder circles
Barbell Seq

WOD

Our Core Training Values

A: Clean and Jerk, 15′ to heavy single
B: “Grace-ish”
30 reps/10′ time cap
Clean and Jerk, 60% of “A”
C: Low Handle Prowler Push, 2x40m, rest as others go.

Recovery

1′ Supine Belly Breathing

Priority #2
Tuesday
General body warm up if you are early to class.

Warm Up

2 rounds
run building loop
2 rope rows
4 pushups
8 Squats

WOD

Our Core Training Values

A: 10′ Double under and Rope Climb Review
B: 5 rounds for time, with a partner
Run 200m
Rope Climb 20ft/10 rope hanging knee lifts
50 Double unders/150 singles

Recovery

1′ Supine Belly Breathing. 10/10 cat/cow. 10/10 dynamic Scorpions. 90/90 flow seq

Priority #1
Wednesday
General body warm up if you are early to class.

Warm Up

3 rounds
100 Single unders
5/5 Reverse Lunges
20 Elbow Plank Saws

WOD

Our Core Training Values

A: 8 rounds at a steady pace (do this barefoot if possible), 40′ Time cap
10/10 1 arm KB Swings, 1/5 BW, upscale is 1/4 BW
5/5 1 Arm KB/DB OH or Front Rack squat
3/3 Archer Pushups
Bear Crawl 40m
50 Single unders

Recovery

1′ Supine Belly Breathing. 10/10 cat/cow. 10/10 dynamic Ginga Lunge. 90/90 flow seq

Priority #1
Thursday
General body warm up if you are early to class.

Warm Up

2 rounds
10 Supine Plate pullovers
5/5 1/2 Kneeling Plate Halos Left leg
5/5 1/2 Kneeling Plate Haloes Right leg
10 Plank Shoulder Circles

WOD

Our Core Training Values

A: TGU Practice with shoe, 5′
B:Turkish Getup, 15′ to find heavy single per arm
C: 4 rounds
3/3 TGU 35/26#
10/10 KB Windmills
40m 1 arm Bottoms Up Front Rack carry, Left
40m 1 arm Bottoms Up Front Rack carry, Right

Recovery

1′ Supine Belly Breathing. 10/10 cat/cow. 10/10 dynamic Scorpions. 90/90 flow seq

Priority #2
Friday
General body warm up if you are early to class.

Warm Up

Run 400m as a group, then 5-10′ Movement review/prep for

WOD

Our Core Training Values

A: Obstacle Course! 1 round to learn movement flow, then 2-3 attempts quickly/for time

Recovery

Optional
Saturday
General body warm up if you are early to class.

Warm Up

WOD

Our Core Training Values

2015 CrossFit Games Open WOD 15.5

Recovery

Optional
Sunday
General body warm up if you are early to class.

Warm Up

Competition WOD individually, or

3 Rounds with a light Kettlebell
10 swings
5/5 1 arm swings
3/3 Windmills
5/5 Clean and Press
2/2 TGUs

WOD

Our Core Training Values

3 KB Clusters, rest 2-3 min between
10 KB Swings
1/1 TGUs
15 KB Swings
2/2 TGUs
20 KB Swings
3/3 TGUs

Rest 3-5 min

Run 1mile

Recovery