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Thursday 2/3 WoD

18
Feb

Thursday 2/3 WoD

Punxsutawney Phil did not see his shadow so this means an early spring. Beach season prep is in full effect… YESSSSS!!!

Strength:

Press 1RM
*Build to a max 1 rep in 15 minutes.

Conditioning:

CrossFit Games Open Workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

*Sub MU Transitions (on Low Rings) for MUs

 

 

ADVANCED WOD:

A) 15-20 mins Build to a Press 1 RM

B) EMOM 12
Odd: 2 Jerk @ 80%
Even: 8-12 alternating pistols (use weight if proficient)

C) CrossFit Games Open Workout 14.4 AMRAP 14: 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball, 20# to 10’/14# to 9′ 30 Cleans, 135#/95# 20 Muscle-Ups *Sub MU Transitions (on Low Rings) for MUs

D) Core/Accessory:
Accumulate 4 mins in L-hold
Accumulate 4 mins in chest to wall hand stand

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