6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Power Lifting- Michael
Workout of the Day (WOD)
A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max weight unbroken Wallballs (10ft).
B. “Rounds of Rounds”
4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.
Post weight and height of wallball for 15RM and time to finish WOD. If time capped post total reps completed.
Ex: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx
And coming tomorrow…
A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest
B. Partner WOD (20 minute Time Cap)
2-4-6-8 Kettlebell Man-makers (m=16/20’s, w=12/16’s kg)
All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.
Post time for both partners to complete WOD.
Ex: 11:26 Rx+