CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
31

3 31 19

1 round for time of:
2000 meter row
*partner must be in a kettle bell @ 53lbs/35lbs front rack hold before row starts – partition row as desired.

10:00 mark perform:

800 meter run
120
kettle bell swing @ 53lbs/35lbs
*partner in a plank hold before swings start – partition reps as desired

20:00 mark perform:

800 meter run
120
push up
*partner in a overhead kettle bell @ 53lbs/35lbs hold before push ups start – partition reps as desired




Mar
30

Rest\Recovery Day

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Mar
29

3 29 19

3 rounds of:
row @ 30/20 calories
40 wall ball shots @ 20lbs/14lbs
30 alternating kettle bell snatches @ 53lbs/35lbs
20 burpee box jump overs @ 20″/24″
side plank @ :40 right/:40 left
*2:00 each movement – challange you current ability level by adjusting reps, either higher (more than :50 rest within 2:00) or lower (less than :20 rest within)

Mar
28

3 28 19

8 rounds for load of:
400 meter run
3 muscle ups
3 power cleans @ load
*3:00 time cap per round – modify to exceed no longer than 5:00 time cap per round. *only 3 lifts allowed

Mar
27

3 27 19

5 rounds of d-lifts:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 d-lifts @ 82.5 % – 85%
*performed every 3:00

as many rounds and reps as possible in 12:00 0f:
3 handstand push ups @ strict
6
pull ups @ strict
12
pistols @ alternating

Mar
26

3 26 19

6 – 8 rounds of:
1 power clean – increasing load every round to 85% of your 1rep max
*performed every 2:00

6 rounds for load of:
500 meter row/400 meter run
4 cleans
*4:00 time cap per round – goal is to lift as much load as possible each round
adjust load as needed

Mar
25

3 25 19

5 rounds of bench press:
5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
*performed every 2:00

3 rounds of:
3 bench press @ 82.5% – 85%
*performed every 3:00

1 round for time of:
50 burpees over the barbell
50 front rack alternating reverse lunges @ 95lbs/65lbs
50 push press @ 95lbs/65lbs
50 toes to bar

Mar
24

3 24 19

as many and reps as possible in 30:00 of:

15/12 calories row
12 d-lifts @ 155lbs/105lbs
9 hang power cleans 155lbs/105lbs
6 shoulder to overheads @ 155lbs/105lbs

*2 team member wod, 1 member alternating complete rounds at a time.

Mar
23

Rest\Recovery Day

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Mar
22

3 22 19

19.5
33-27-21-15-9 reps for time of:
thrusters @ 95lbs/65lbs
chest-to-bar pull-ups
20:00 time cap



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