Thursday
WOD For time: 100 hip-back extensions (can also do reverse hypers and or Supermans) Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. Post time to the Zen.
WOD For time: 100 hip-back extensions (can also do reverse hypers and or Supermans) Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. Post time to the Zen.
WOD 5 rounds for time of: (do the exercises in any order that allows use of GHD and Row machines). 50 double-unders 20 sumo deadlift high pulls 20 GHD sit-ups 20-cal. row ♀ 55 lb. ♂ 75 lb. Post time to the Zen.
4 rounds of Tabata row (calories), bike (calories), jump rope (SINGLES) and Grasshoppers. You may do it in any order. Choose one, or mix and match.Rest 5 minutes between rounds. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Post exercise and score for each round to
Open WOD 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. 15 minute timecap
12 minutes of stretching 12 minutes of L-sit practice 12 minutes of handstand practice 12 minutes of plank practice 12 minutes of scales practice If you did Scales yesterday you may do mobility instead.
For time: Partner 5,000m Row. One person rows while the other rests. Conditioning: Scales for 10 minutes.
WOD For time: 50 medicine-ball cleans25 push jerks50 medicine-ball cleans 14-lb. ball, 105-lb. jerk20-lb. ball, 155-lb. jerk
WOD This week begins the CrossFit Open season! For the next 5 weeks we will be following CrossFit HQ programming and participating in the Open workouts. Have fun and trust the programming! WOD 2 Rounds for time of: 60 Kettlebll Swings 55/35lb 50 sit ups (GHD if you have been doing them regularly) Row 1000m*
WOD “Adrian“ Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30/24″ box Post time to the Zen.