With a Partner:
100 Calories of Rowing while your partner holds a squat. If they come out of the squat, you must switch. 100 Russian KB Swings 24kg/16kg while your partner hangs from the pullup bar. If they come off the bar, you must switch. 100 Wall Ball 20#/14# while your partner holds Plank. If they come out of the plank, you must switch. 100 DB Push Press 30#/20# while your partner holds a Kettlebell in the goblet position (2 hands) 24kg/16kg. If they set the KB down you must switch. Goblet Hold is not in a squat. *You must complete all reps of one exercise before you move on to the next. Switch whenever you want, but if your partner comes out of their hold you MUST switch.
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S/T 4 Sets: 5-12 Strict Handstand Pushups *Mod options: Handstand Pushup Negatives or Inverted Box Pushups 3-5 Muscle Up Transitions WOD AMR 18 Minutes: 6 Renegade Rows 30#/20# 8 Power Cleans 115#/75# 10 Knees to Elbows *Every 3 Minutes starting at 0:00 250m Row, .4 Mile Bike, or 200m Run **Score for total reps. S/T Every 1:30 for 6 Minutes (4 sets): 2-3 Jerk Balance at 40%-60% (Moderate Weight) Every 1:30 for 6 Minutes (4 sets): 2-3 Split Jerk at 60%-70% (Moderately Heavy Weight) WOD 50 Double Unders Then... 10/9/8/7/6/5/4/3/2/1 Hang Power Snatch 75#/55# 2/4/6/8/10/12/14/16/18/20 Lateral Over the Bar Burpees Finish with… 50 Double Unders *20 Minute Cap S/T
5 x 40% of 3 Rep Max Back Squat 5 x 50% of 3 Rep Max Back Squat 5 x 60% of 3 Rep Max Back Squat *De-Loading before we re-test next week! WOD 3 Rounds: 30 Wall Ball 20#/14# 30 Oblique V-Ups (15 L/R) 30 KB Deadlifts 24kg/16kg 30 Russian KB Swings *Rest 1:30 between rounds. Score for total time minus 3:00 of rest. **18 Minute Cap including rest (15 minutes working time). S/T 3 Sets: 3-5 Depth Jumps Level 1: Floor Standing Depth Drops Level 2: Box Depth Drops, Stick the Landing Level 3: Standing Depth Drop with Max Height Jump Level 4: Box Depth Drop to Max Height Jump Raise Box Height for Drop as Able When jumping, spend as little time in contact with the floor as possible. Touch and Go! *It is important to note there is a lot more impact dropping than jumping. Start everything from a low height unless you are comfortable with the movement. 3-10 Plyo Pushups Level 1: Wall Assisted Level 2: Box Assisted (vary the height as necessary) Level 3: Plyo on the Floor Level 4: Plyo with Plates or Boxes WOD 5 Rounds, 3 Minutes each: 24 Hang Single Arm DB Snatches (12L/12R) 40#/30# 12 Box Jumps 24”/20” Max Burpees in Remaining Time *1 Minute Rest Between Rounds **Score for Total Burpees. If you are unable to make it to the Burpees, scale back the number of reps. S/T
Every Minute on the Minute for 6 Minutes: 5 Deadlifts, increasing weight as able WOD “Barbara Lite” 3 Rounds: 20 Pullups Scaled: Ring Rows or 10-15 Pullups 30 Pushups 40 Situps 50 Squats *Rest 3 minutes between rounds. Score for time minus rest. With a Partner, “I Go You Go” Style:
100 Russian KB Swings 24kg/16kg 80 Cal Row or 35 Cal Bike 60 Box Jumps 24”/20” 40 Toe to Bar 100 Double Unders 40 Toe to Bar 60 Box Jumps 80 Cal Row or 35 Cal Bike 100 Russian KB Swings 24kg/16kg *Partners must complete all of one exercise before moving to the next exercise. Partners can switch at any time. S/T
Every Minute on the Minute for 6 Minutes: 2 Overhead Squats *Increase weight as able WOD 21/15/9 Overhead Squats 75#/55# Pullups 500m Row, .8 Mile Bike, or 400m Run each round S/T Every 1:30 for 4:30 (3 sets): 5 Strict Press in Split Stance Every 1:30 for 4:30 (3 sets): 3 Jerk Balance https://www.catalystathletics.com/exercise/193/Jerk-Balance/ Every 1:30 for 4:30 (3 Sets): 3 Split Jerks WOD Every Minute on the Minute for 15 Minutes (5 Rounds): Minute 1 - 15/12 Cal Bike or Row (if possible, alternate) Minute 2 - 16 Single Arm Overhead DB Lunge Steps 30#/20# (8 L/8ft R) Minute 3 - 6 Power Cleans 115#/75# *If you are unable to complete the number of reps in time, scale back to a number that is doable. S/T
On a 10 Minute Clock: 5 x 75% of 3 Rep Max Back Squat 3 x 85% of 3 Rep Max Back Squat 1+ x 95% of 3 Rep Max Back Squat WOD AMR 16 Minutes: 10 Deadlifts 205#/145# 15 Wall Ball 20#/14# 20 Over the Box Jumps 24”/20” *Every 2 Minutes starting at 0:00, 20 Double Unders **Score for total reps, not including Double Unders |
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |