WOD 190215
PJ – 3, 3, 2, 2, 1, 1 (Build by feel) Then, CrossFit Open 16.3 AMRAP 7 10 PSN (75/55) 3 Bar Muscle-ups “Great things are not accomplished by those who yield to trends and fads and popular opinion.” – Jack Kerouac
PJ – 3, 3, 2, 2, 1, 1 (Build by feel) Then, CrossFit Open 16.3 AMRAP 7 10 PSN (75/55) 3 Bar Muscle-ups “Great things are not accomplished by those who yield to trends and fads and popular opinion.” – Jack Kerouac
Partner WOD for total time: 3rds – 1m rest between 14 Alternating CL (185/135) Run 200m Together 20 T2B (1 partner hangs while other does reps) *Rest 3m 3rds – no rest between 50 MB Sit-up Toss (20/16) 20 B.O.P. 40 Calorie Row “The greatest thing in the world is to know how to belong …
AMRAP NFT 12 Bottoms Up KB Carry (Down Right/Back Left) 20 Banded Face Pulls 8 Cuban Press Then, AMRAP 10 200ft Sled Push (3/2) 15 DB PP (by feel) “Extreme people get extreme results.” – Sam Altman
3rds for total time: 20 Alternating DB SN (50/35) 30 Wall Ball (20/16) 2 Rope Climbs Sprint 300m Rest 1m “Your labor is your contribution to the miracle.” – Elizabeth Gilbert
BSQ 20rep @75% Week 6 Then, For time: 21, 15, 9 Box Jump (24/20) Push-up AB Calories “Find a place inside where there’s joy, and the joy will burn out the pain.” -Joseph Campbell
Push Press – 5, 5, 3, 3, 1, 1 (Build by feel) Then, AMRAP 12 3 DL (275/185) 6 Strict Pull-ups 12 Wall Ball (20/16) “Knowing yourself is the beginning of all wisdom.” – Aristotle
For time: 18, 15, 12, 9, 6 HPSN (95/65) Box Jump (24/20) Then, 5rds – 20sec ON/10sec OFF – Rotate L-Sit Hold V-ups Plank Toe Touches “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Ernest Hemingway
10min – TGU practice (build by feel – alternate sides – perform 2 TGU sit-ups before each TGU rep) Then, 4rds for time: 200ft Reverse Sled Drag (4/3 – heels down) 2 Rope Climbs 30 1-Arm OH Walking Lunges (DB or KB – 15R/15L – by feel) “If you want something you never had, you …
AMRAP 4 Run 400m 15 FSQ (135/95) 20 B.O.B. 50 RKB Swings (70/53) 25/20 Calorie AB 100 Double Unders *Rest 2m AMRAP 6 *Rest 2m For time! “When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” – Joe Namath
BSQ 20rep @70% – Week 5 (*During warm-up, work up past your 70% for a heavier warm-up set, then take the weight back down before your 20rep) Then, CrossFit Open 13.4 AMRAP 7 3, 6, 9, 12, 15… CL/J (135/95 any style) T2B *The CrossFit Open starts February 21st! Click on THIS link. Sign up. …