WOD
Wednesdays
I feel like this one will leave a mark, so to speak 🙂
The Workout:
AMRAP 20:
2 Rope Climbs (15/10-ft.)
20 Alternating Single-Leg Squats
40 Double Unders
Whole lotta scaling goin’ on! Be cool with it, have fun with what you’ve got to do, and get sweaty doing it!!
Tuesday’s Wonderful Muscle Project
Here we go! Get the blocks out, have a good time! Work up the weight in the higher rep sets, and then when it’s time for the singles go for it!
The Workout:
5-5-3-3-3-1-1-1-1
Split Jerk
Monday! This should be quite the blitz!
Simple, bold. That’s the foundation of good CrossFit programming. With any luck we’re in the 7 minute land on something like this (longer is certainly OK) and it should be brutal!
The Workout:
4 Rounds For Time:
20/14 Calorie Row
20 Push-ups
Saturday AM
Remember guys! Only 8am today!!
Thanks 🙂
Saturday’s 8:00am Power Hour!
Anyone wanna get breakfast after?
If you’ve got knee protection (simple knee sleeves are perfect) make sure you bring those, and then lunging outside works really well. If you don’t have them, think about picking up a pair locally somewhere, you’ll like them for sure, and if not then it’s inside lunging for you for sure!
Max Rounds in 15 Minutes of:
Trade Rounds with a buddy!
20 GHD Sit-ups
10 DB Single-Arm Overhead Walking Lunge Right (40/30#)
10 DB Single-Arm Overhead Walking Lunge Left (40/30#)
Roll out the mats and let’s get to it!
Hey guys, here’s a goodie 🙂 Scaling will be plentiful as will practice and options. Be excited to train this handstand stuff, and to improve your pull-up power!
For Time:
15-12-9-6 Chest-to-Bar Pull-ups
Complete 10-ft. handstand walk after each set of pull-ups
I expect the workout to be moderate in length, and really heavily armed so to speak 🙂