0445:

WU: 5 min PT

Strength:10 minutes –  Tire flips as an individual, team of 1,2 or 3 work together.

Mobility: Practice all from the week.

WOD: For time

  • 15 Thrusters 95/65
  • 1000 m run
  • 15 Thrusters
  • 800 m run
  • 15 Thrusters
  • 400 m run
  • 15 Thrusters
  • 200 m run

Attention all members: We will be participating in the HQ memorial Wod this Saturday. Go to this link for details. https://hotshots19.crossfit.com

0444:

WU: 5 min of PT

Strength: 4x R-L / TGU – have fun and remember this is a de load week. Try a Kb, dumbbell and if your accomplished –a barbell in a safe place.

Mobility – PNF Stretching / Contract release. No partner stretching.

WOD: 14 min amrap

DU buy in: 5 reps greater than Wednesdays (PR) or 80 reps if you are $$ on the whiteboard.

  • 10 TTB
  • 100 m farmer carry (2nd speed bump & back to blue wall)
  • 15 Atomic sit ups

 

 

0443:

WU: 5 min PVC work.

Strength: OHS Practice 4×10

Mobility: Foam Roll- hamstring, quad, IT band, latissimus  dorsi (demo)

WOD: 50 unbroken DU reps buy in: If you do not have your DU’s by 5 minutes in then get to 50 reps any way shape of form then fall in workout.

  • 12 min Amrap
  • 15 Wall balls 20/14
  • 10 kb swing 53/35
  • 5 burpees

0442:

WU: 5 min easy PT

Mobility: Couch stretch 2x2min L-R , T-Spine Barbell Smash

Strength: C&J practice

WOD: 10 min amrap!

Requirement: Buy In – 70 unbroken DU’s to get to the WOD.  If you DO NOT have a DU we suppose this will be good practice for you!

  • 3 C&J 2/3 BW
  • 10 box jumps

3 min rest:

C&J 1 1 1 1 1 1 1 1

0440:

WU: hip mobility, 8 squats, 8 db thrusters x4

Strength: B. Squat 5×80 3x85x2 1+@90

WOD: 7 RFT

  • 15 HRPU
  • 10 Pull ups
  • OHWL 25/15 16 steps

Mobility: Posterior chain floss 2x2min