Friday 1-19-18

I know I promised some of you a partner chipper WOD but I do promise Saturday you will have just that.. at 9 am this sat. bring a friend for free for a partner WOD!I’ll even post it at the end of Friday’s workout post 🤗

FRIDAY
WARM UP
5 Min if cardio
Run, jump rope, or Row
Then
3 Rounds
10 -inchworm push-ups to cobra then down dog then walk hands back to start pos.
5 each side deadlift w/ DB
5 each arm push press w DB
10 Scorpion
10 Sit ups
(*post WOD Run 2X 800 m*)

 

WHOS READY???? Here’s a TB to 17.3

3FCBEBB5-67CA-42EE-BCF5-76A5CC3EC45C

 

 

Let’s get ready for the 2018 CrossFit Open with…
WOD
18zero

21-15-9 reps for time of:
Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.
https://www.facebook.com/crossfit/
Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

 

 

 

SATURDAY JAN 20th
PARTNER WOD

 

WOD
With a partner for time
600m Run (Together)
150 Wall Ball 20/14
600m Run (Together)
100 Box Jumps 24/20”
600m Run (Together)
50 Muscle Ups
600m Run (Together)

*Only one partner works at a time on each movement but you run together!

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