WOD

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21
Mar

Monday 3/22

Workout #1:

4 Rounds: 15s ON : 15s OFF – Ring/Box Supported Hold

2 Minute Rest

4 Rounds: 15s ON : 15s OFF – Active Shoulder Hang

2 Minute Rest

4 Rounds: 15s ON : 15s OFF – Squat Therapy Hold (Wall-Facing Squat)

Workout #2:

AMRAP 5
Cindy

Rest 3 minutes

AMRAP 5
Cindy
(pick up where you left off)

18
Mar

Friday 3/19

Workout:

CrossFit Games Open Workout 21.2

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes.

11
Mar

Friday 3/12

Workout:

Open 21.1

For time:

• 1 wall walk
• 10 double-unders
• 3 wall walks
• 30 double-unders
• 6 wall walks
• 60 double-unders
• 9 wall walks
• 90 double-unders
• 15 wall walks
• 150 double-unders
• 21 wall walks
• 210 double-unders

Time cap: 15 min.

10
Mar

Thursday 3/11

Workout:

Every :90 X 6
15/12 Calories Bike
(Track single SLOWEST time to complete calories)

Rest 2

Every :90 X6
18/12 Calorie Row
(Track single SLOWEST time to complete calories)

Rest 2

Every :90 X6
100ft Bear Crawl