Workouts for the Week

 In WOD

142

The amphitheater and the calm before the 14.2 storm.

Amazing turnout by athletes and supporters for our second Friday Night Lights. Not only an amazing turnout but an electrifying atmosphere made for some great viewing (Eva B going to the finish) and made people very happy in going further than they thought. Lets have you again for this Friday and 14.3.

Monday

Strength
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

WOD
Four rounds for time of:
42.5/30 Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

Tuesday

Strength
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (60/42.5kg)
Pull-ups
Burpees

Wednesday

Strength
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

WOD
Five rounds for time of:
70/45kg Hang Power Cleans x 5 reps
100 Meter Run

Thursday

Strength.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

WOD
Four rounds for time of:
Ring Dips x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Friday
Crossfit Games Open Wod 14.3

Saturday

In teams of four, complete four sets of the following circuit for max reps/calories:
60 seconds of Jumping Lunges
30 seconds rest
60 seconds of HR lease push ups
30 seconds rest
60 seconds of Rowing
30 seconds rest
60 seconds of wall balls
90 seconds rest

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