Saturday 02/04/2023

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WOD
“We are Never Ever Getting Back Together”
Partner Workout For Time:
1600m Bike (Split)
15 Synchro Wall Walks
3200m Bike (Split)
30 Synchro Overhead Squats 95#/65#
1600m Bike (Split)

CORE
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)

Friday 02/03/2023

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WOD
CrossFit Open WOD 14.4
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls 20#/14# 10’/9'
30 Power Cleans 135#/95#
20 Muscle Ups

Skills and Drills
Week 2: Handstand Hold
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-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.