Box Programming for Mar. 16 – Mar.21, 2015
REMINDER: Please submit your Open scores on time!!!
Los viernes serán el día oficial del Open WOD en la programación semanal.
Los jueves serán días de active recovery/mobility para participants y tendremos un WOD estilo “walk-in” para los que no están participando en el Open.
Remember to have your %s ready before you come in.
Monday, Mar. 16
A. Front Squat : every 2 minutes, for 16 minutes (8 sets):
3 reps @ 65%
3 reps @ 75%
2 reps @ 85%
2 reps @ 90%
1 rep @ 95%
2 reps @ 90%
4 reps @ 85%
6 reps @ 80%
B. In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups
Tuesday, Mar. 17
A. Take 10 minutes to practice Power Jerk
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
1 Power Jerk
Build to today’s heavy single.
B. Three Sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
Wednesday, Mar. 18
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Thursday, Mar. 19
OPEN PARTICIPANTS – MOBILITY/ACTIVE RECOVERY
NON-OPEN PARTICIPANT CLASS:
15 OHS (95/65)
Friday, Mar. 20
OPEN WOD 15.4 T.B.A.!!!
Saturday, Mar. 21
Come practice a skill or make up a missed WOD!!!first
3.5km Run Parque Omar. Send an email to firstname.lastname@example.org with your times for 3.5km (starting right to left) and #burpees.
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