Friday 02/03/2023

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WOD
CrossFit Open WOD 14.4
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls 20#/14# 10’/9'
30 Power Cleans 135#/95#
20 Muscle Ups

Skills and Drills
Week 2: Handstand Hold
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Friday 01/27/2023

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WOD
"CrossFit Open WOD 12.4 and 13.3"
12:00 Amrap
150 Wall Balls 20#/14#
90 Double Unders
30 Muscle Ups

Skills and Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Saturday 12/24/2022

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WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#