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WOD: Week of 3/14

MONDAY

5 rounds for time:

15 strict handstand push-ups

15 strict ring dips

800/1,000-m row


TUESDAY

AMRAP 21:

400/200/100-m run

Max-rep strict pull-ups

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

WEDNESDAY

7 sets for load:

3 hang squat cleans

Post-workout:

4 sets:

:40 alternating single-leg squats

– Rest :20

THURSDAY

For time, with a partner:

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run


Post-workout:

With a partner:

Accumulate:

4:00 Superman hold

– While one athlete is holding the superman, the other is holding a double kettlebell front rack.

– The partner on the superman can not hold unless the kettlebells are off the floor.

– Use a pair of kettlebells that allows you to hold for :20-:40 at a time.

FRIDAY

Pre-workout:

With a partner:

Accumulate:

30 med-ball trunk rotational toss (tossing right)

30 med-ball trunk rotational toss (tossing left)

– Increase distance between partners as each partner is able.

AMRAP 15:

10 wall-ball shots (14/20 lb) (9/10 ft)

10 toes-to-bar

10 box jumps (20/24 in)

SATURDAY

Pre-workout:

4 sets:

5 behind-the-neck strict press

5 x 3:00 rounds:

10 push presses (105/155 lb)

Max-rep weighted strict pull-ups (25/35 lb)

– 2:00 rest between rounds

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