Thursday

WOD: Tabata

• Hollow Body Hold
• Supermans
• Squats
• Plank Variations

Today we will work with static holds and you will be provided an opportunity to work on any movements you have difficulty with in preparation for the CrossFit Open WOD 14.2 Announcement. 

What is Active Recovery

Wednesday

WOD: for Time

-25 Power Cleans (95/65)

-25 Front Rack Lunges

-25 Shoulder to Overhead

-25 Front Squats

*On the top each minute, perform 10 Hollow Rocks until all barbell movements are completed.      

   

Tuesday

WODs: 5min AMRAP 

   

    - 7 Wall-balls

    - 7 Deadlifts (50-60% of 1RM)

then

              5min AMRAP 

    - 7 Supine Ring Pull-Ups

    - 7 Push-Ups

Monday

Today, if you wish, you will get a chance to revisit Open WOD 14.1.

for everyone else...

Strength WOD: 

      - Back Squat 5x5

Conditioning WOD:

    3 Rounds for Time of

      - 20 1 Arm DB Snatches

      - 10 Burpee Box Jumps

*weight on the Snatches will vary, see your Coach

Funday- WORKOUT 14.1

Open WOD: 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

75-lb. power snatches, 15 reps

*55 lbs. for the ladies