WOD 1 = 3 rounds for time of:
-50 double-unders
-2 minutes holding a handstand
-35 hollow rocks
Monday Jan 20th, 2020
January 20, 2020 / By j0ssy
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Sunday Jan 19th, 2020
January 19, 2020 / By j0ssy
WOD = 4 rounds, alternating arms each round, of:
-10 single-arm squat snatches *https://www.crossfit.com/essentials/the-dumbbell-snatch
-8 single-arm rows
-6 single-arm push presses
-4 single-arm Turkish get-ups
RX weight 35/50
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Friday Jan 17th, 2020
January 17, 2020 / By j0ssy
WOD 1 = 4 rounds not for time
-8 turkish get-ups (4/4)
-12 single leg deadlifts (6/6)
-8 ab wheel rollouts
WOD 2: For time
-300 ft farmer’s carry
-30/25 cal airdyne
-200 ft farmer’s carry
-20/15 cal airdyne
-100 ft. Farmer’s carry -10/5 cal airdyne
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Thursday Jan 16th, 2020
January 16, 2020 / By j0ssy
6 sets of 2/4 @ 95%
2 Front Squats, rack, 4 Back Squats.
*If you have missed a session, go back! (2/4: 93, 3/6: 90, 88, 85, 83, 4/8: 80, 78, 75, 73, 70, 65 %)
WOD 2= wellness = GB single leg squat
Class goal is Preparatory Element 8 or work on the progression you are at with this series.
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Wednesday Jan 15th, 2020
January 15, 2020 / By j0ssy
WOD= Teams of 3
-6:00 max calorie row
then
-12:00 AMRAP
-30 burpee pull-ups
-30 D-ball cleans (150/100)
-30 DB thrusters (60/40)
then
-6:00 max calorie row
Perform the workout on a 24:00 running clock. One athlete works at a time.
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