Monday 02/13/2023

Strength
Bench Press 3x10
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

WOD
"Hot dog and Fries"
5 rounds
12 Kettlebell Swings 55#/35#
12 Kettlebell Goblet Squats  55#/35#
60 Double Unders

Saturday 02/11/2023

WOD
"Minkus"
Teams of 2 For Time"
2000/1750m Row
100 Pull-ups
1500/1300m Row
100 Stick Sit ups
1000/850m Row
100 Push Ups
500/400m Row

*Split work up however you see fit. Only one person working at a time.

Strength (Optional)
Core Work:
4 rounds For Time:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk

2 min rest b/t rounds

Friday 02/10/2023

WOD
"CrossFit Open WOD Open 18.2 and 18.2a"
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
- into -
1RM Clean (Power or Squat)

18.2a
To be completed in the 12 minute time-cap of Open 18.2:
1-rep-max clean (power or squat)

Skills and Drills
Week 3: Handstand Push-up Skill Work
Advance:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press

Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.

Thursday 02/09/2023

Strength
Bench Press 5x5
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Shawn Hunter"
Teams of 2
8 sets: (each/1:1)
20/16 Calorie Assault Bike