Monday March 11 - Saturday March 16, 2024

Monday March 11

 

Part A

 

4 Rounds

 

12 DB Chest Fly

10 DB Skull Crushers

 

-Rest 1 min between rounds-

 

Part B

 

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

 

Tuesday March 12

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps 

* Can build across sets, but should not exceed 75% of 1RM

 

Part B

 

5 Rounds

50 Double Unders

8 Double Dumbbell Snatches (2x50/35)

 

Wednesday March 13

 

Part A

 

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

 

Part B

 

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2x50/2x35)

 

Thursday March 14

 

Part A

 

4 Rounds

 

12 GHD Nordic (Hamstring) Curl

15 Seated Dumbbell Calf Raise

-Rest 1 min between rounds-

 

Part B

 

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

 

Friday March 15

5:30pm clsss today cancelled for Open WODS.  Plese join tonight, starting at 5:30pm, for 24.3.  And stay for Pot Luck style dinner and BYOB Open WOD celebration togather after.

 

Part A

 

4 Rounds

 

12 Ring Y Raise

10 Standing KB Crush Grip French Press

 

-Rest 1 min between rounds-

 

Part B

 

21-15-9 

Pull-ups

15-12-9

Bar Facing Burpees

-Rest 5:00-

21-15-9

Hang Clean and Jerks (95/65)

15-12-9

Bar Facing Burpees

 

Saturday March 16

No scheduled class this morning.  Come and complete 24.3, or do the programmed wod on your own.

 

Part A

 

4 rounds:

 

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Split Stance DB Romanian Deadlift @ moderate weight

15 Overhead Plate Situps

15 KB Side Bends (each side)

15 Pulse Ups

 

*Rest 3 minutes b/t rounds

 

Part B

 

Teams of 2

5 sets each 

P1 - 400m Run

P2 - Max Meter Row