Saturday 01/28/2023

WOD
"Ford "
Teams of 2 For Time:
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks 135#/95# (split as desired)

Friday 01/27/2023

WOD
"CrossFit Open WOD 12.4 and 13.3"
12:00 Amrap
150 Wall Balls 20#/14#
90 Double Unders
30 Muscle Ups

Skills and Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

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

Thursday 01/26/2023

Strength
Deadlifts:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Mazda"
Teams of 2 For Time:
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (70s/50s)
6 High Box Jumps 30"/24"

Wednesday 01/25/2023

Strength
Bench Press:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"General Motors"
For Time:
100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)

*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*