WOD

Friday 20.3


20.3 https://games.crossfit.com/workouts/open/2020/3    

Thursday


Thursday Teams of 3-6 Narwhal AMRAP 18 Funnel Style 100’ Hi/Low Prowler Push 30/20 (inside) 12 Toes to Bar 20 Sit-ups 30 Double-unders 20 Walking Lunges

Wednesday


Wednesday Strength Supinated Pull-ups 5x6-8 (Weighted if Possible) Teen Spirit AMRAP 14 12 Alternating DB Snatch 50/35 10 Burpees 8 Goblet Squats 50/35 6 Strict HSPU 4 Power Cleans 205/145 Accessory Bike 8 Rounds of :10 on :20 off

Tuesday


Tuesday Strength Barbell FR Split Squat 4x8 each leg Conditioning Stanky Leg 2 Rounds for Time 750m Row 15 Squat Snatch 115/85 15 Box Jumps 30/24 Accessory IYTW 3x4 Bench Supported SA DB Row 3x8 each arm

Monday


Programs Monday Strength Bench Press 8-8-6-6-4-4 Conditioning Goblin 15-12-9-6-3 Pull-up Deadlift 245/165 Core 4x150’ farmers carry 4x:30 side plank each side

Sunday


Sunday Endurance Deathly Hollows 2 Rounds for Time 100 Sit-ups 20/16 Calorie Row 50 Walking lunges 20/16 Calorie Row 50 KB Goblet Box Step Ups 53/35 20/16 Calorie Row 30 Push-ups 20/16 Calorie Row 9:30 Strength DB OH Press 4x8 Conditioning Twitches Amrap 15 15/12 Calorie Row 10 Goblet KB box step ups 53/35 5 Burpees

Friday


20.2 https://m.youtube.com/watch?v=cAu5ihUIX_0  

Thursday


Thursday Jungle Ride Teams of 2 5 Rounds for Time 30/24 Calorie Row 20 Front Squat 115/85 30 Deadlift 115/85 6 Rope Climbs

Wednesday


Wednesday Primal Fear EMOM 6 15/12 Calorie Bike EMOM 6 15/12 Calorie Row -10 minute rest- EMOM 12 Min 1: 6-8 Strict Pull-ups Min 2: Max BW Walking Lunges Accessory Valslide Hamstring Curls 4x10 Banded Tricep Extensions 4x12

Tuesday


Tuesday Strength Push Press 4x7 @75-80% Conditioning Spies Like Us Amrap 12 100m run 12 Russian KBS 70/53 6 Power Clean 185/135 Accessory KB x-carry 4x75’ each arm Weighted Plank 4x:45

1 2 3 4 5 127