Week of 7/26/21

Monday

WOD
Option 1
For time:
100 Double-Unders
50ft Handstand Walk on Turf
80 Double-Unders
40ft Handstand Walk on Turf
60 Double-Unders
30ft Handstand Walk on Turf
40 Double-Unders
20ft Handstand Walk on Turf
20 Double-Unders
10ft Handstand Walk on Turf
Note: For those performing this WOD, there is a measuring wheel in the gym (somewhere) to mark off the amount of feet. Just use the cones to mark off each distance.

Option 2
For time:
100 Double-Unders
15 Handstand Pushups
80 Double-Unders
12 Handstand Pushups
60 Double-Unders
9 Handstand Pushups
40 Double-Unders
6 Handstand Pushups
20 Double-Unders
3 Handstand Pushups

Accessory Work
30 Strict Chin-ups

WOD NOTES: There are a good number of folks who can handstand walk, so throwing them into practice is good to do. Of course, not everyone should be walking around on their hands. Well, not yet anyways. Time frame for both will be between 8-12 minutes or less. Lots of overhead volume calls for some pulling. 30 strict chin-ups to end the session. Sub DB Shoulder Press for handstand pushups.

Tuesday

WOD
“Team Elizabeth”
42-30-18 reps for time:
Squat Clean (135/93)
Ring Dips

Accessory Work
DB Walking Lunges
3 sets x 20yds on turf

WOD NOTES: “Elizabeth” is one of the original girl WODs of CrossFit. A nicely designed lower pull/upper push. But isn’t more fun to share experiences with others? Teams of 2 will do all 42 squat cleans followed by all 42 Ring Dips, then 30 Squat Cleans, etc, etc. Only one person working at a time. Cap your legs and arms off with some weighted walking lunges and your day is complete. Scale the load as needed with your buddy.

Wednesday

WOD
Athlete Choice – choose between one of the following modalities. Compare to 12/15/20.
5 x 500m Row
5 x 1200m Bike
5 x 400m Ski
Rest 2 minutes between efforts

Accessory Work
Tabata Side Planks

WOD NOTES: A cardio repeat. Do something new or compare to last time with the same modality. These days are not flashy, but are important. Nothing really needs to be flashy anyways.

Thursday

WOD
3 rounds for time:
Run 800m
50 Sit-ups
5 Rope Climbs (15’/12′)

WOD NOTES: Well hello long workout. This will take a while, but training in this realm is needed. Scale the climb number to what you know is feasible for your ability. Sub will be either ring rows or pullups x 25 reps. Time frame 25-35 minutes or less. Pick a buddy to alternate climbs with on the rope. Sharing is cool.

Friday

WOD
EMOM for 30 minutes alternating movements:
1) Hang Squat Snatch x 1 rep – increase load as you seem fit. It is 15 sets so start at 60% and go from there.
2) 10 Wall Balls (20/14)

WOD NOTES: And there’s your EMOM. I love finding ways to sneak “Karen” into things. Oh, you are quite welcome. you will be surprised how well the wall balls will get your juices flowing for the snatches.

Saturday

Fitfest with Mike & Kari