Monday (2021FEB01)- WOD

Focus: OHS & OH LungeEMOM x8Min 1:  4 OHS with 3 sec pauseMin 2: 10 alt OH Lunge WOD: E2MOM x 1030 Double Unders5 OHS 135/95lbs8 Lat Burpee Over Bar Finisher4 Round25 Hip Extension1 Min Plank...

Saturday (2021JAN30)- WOD + CrossFit Open Prep

Focus: 19.3 PrepStrict HSPU Progression2 Rounds10 HR Push up10 Pike Push up10 Seated DB press30s HS HOLD30s Head stand Hold5 HSPU ( strict ot Kip)  WOD:CrossFit Open 19.3For time:200-ft. Dumbbell Overhead Lunge 50/35lbs50 Dumbbell Box Step-ups 50/35lbs50 Strict...

Friday (2021JAN29)- WOD

Focus: EMOM x81 L/1 R Turkish Get-UpBuild to a Heavy SinglethenPistol ProgressionsEMOM x6MIn 1: 6/6 Single leg step upsMin 2: 2/2 reverse burpee roll to low pistol holdMin 3: 10 alt pistols or assisted pistol WOD: 4 Rounds4 min AMRAP 10cal Echo Bike20 Pistols20 GHD...

Thursday (2021JAN28)- WOD

WOD: Mash UpOn a 45 min running clock3 Rounds400m run14 DB Snatch 50/35lbs5 Bar Muscle Ups at 15:00 min mark200 DU30 DB Squat cleans 50/35lbs at 30min Mark4 Rounds15/12cal Row10 Burpees Over Rower10 HSPU Recovery: 10 min jog or...

Wednesday (2021JAN27)- WOD

Focus: Press complex x52 Strict Press4 Push Press6 Push Jerk  WOD: For Time15 T2B30 Push Press 95/6515 T2B25 Push Press 15 T2B20 Push Press15 T2B15 Push Press Accessory3x10 Skull crushersbanded bicep hammer curlsDb bench...