RestDay!

Option 1: CrossFit Games Open Workout 13.3

Option 2: "Jerry" - For Time:
- 1 Mile Run
- 2000 Meter Row
- 1 Mile Run

Option 3: Mobility

Post WOD:
- 50 GHD Situps

Completed Option 2. PR for me. 2000M Row and 2 miles run. Rowed first and ran 2 miles. I have not run 2 miles since I was a teenager. It was dark, cloudy, brisk wind ... only me out there running in circles fighting for a personal victory. What we can do vs. what we think we can do ... can be an amazing thing.

"Helena"

A,
2 rounds for time of:
20 Power Cleans @61/43kg
25 Ring Push-ups
20 Front Squats
25 Pull-ups
20 Push Jerks
25 Toes-to-bars

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Kneeling Heel-to-Butts
4 L/4 R Eccentric Cossack Squats
3x8 Tempo Goblet Squats, pick load
3x6 Single Leg Deadlifts, pick load
3x6 Eccentric Dumbbell Flies, pick load
3x5 Eccentric Chin-ups
3x6 Tempo Diamond Push-ups
3x6 Tempo Seated Banded Rows

Eccentric Kneeling Heels-to-Butt- 5 secs lowering
Cossack Squats- 5 secs lowering
Tempo Goblet Squats- 3 secs lowering, 3 secs standing
Single Leg Deadlifts- 3 secs lowering, 3 secs standing
Eccentric Dumbbell Flies- 6 secs lowering
Eccentric Chin-ups- 5 secs lowering
Tempo Diamond Push-ups- 3 secs down, 3 secs up
Tempo Seated Banded Rows- 3 secs pull, 3 secs return

Find your max set of press ups

 WARM UP
10 min cycling or jogging or Rowing.
20 squat rotation
20 crab reach
20 side to side bend. reach right arm over head when bending to left and so on.
30 glute bridges

STRENGTH

4x 20 lat pull down with band.
4x 20 bent over row. One arm or two
4x 20 floor press one arm or two.
4x20 bicep curls ahap

can be done with weights or banded. Make it heavy though.

WORKOUT

Death by KB swing or Devils press or thrusters. Depending on equipment you have. you do 1 rep on minute 1 then 2 reps on minute 2 ....and so on until you cannot complete all reps within one minute anymore. Will feel to easy in the beginning then will stop being funny at round 10-12. Go as far as you can and push hard.

COOL DOWN.

5 min box breathing. 3 sec then 4 sec then 5 sec....
3sec in 3sec hold 3sec out 3sec hold....

21-18-15-12-9-6-3-1

squat cleans 45
DU (did 3xSU)
deadlifts 85
tire jumps

"Happy 24th Birthday Angela Falcone"

Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead

Birthday WOD - For Time:
- 24 Calorie Row
- 24 Dumbbell Snatch right & left (45/35)
- 24 T2B or GHD
- 24 Burpees
- 24 HSPU
- 24 Pull Ups

Time ... gave it to Coach but am so brain dead, do not remember what it was :) Did T2B and HSPU with Double AbMat. Closer and closer to the every out of reach RX

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

W.UP
HAMSTRING PULL-DOWN 30" PER LATO
COUCH STRETCH 2' PER LATO
CHILD'S POSE ON BOX 2'

3 Rnd
250mt run/row
10 KB Deadlift
30" L-SIT
5 strict pull-up

STRENGHT PL
Deficit Deadlift
METTERE RIALZO SOTTO I PIEDI
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%

WOD
"WALLABY"

EMOM

Every minute for 7 SET (42')

1) 5-7 C&J
2) 7-9 BURPEES OVER
3) 9-11 W. BALL
4) 7-9 PULL-UP
5) MAX REP BOX JUMP
6) REST

EMOM SKILL
EMOM For 16'
1) 1 DB Snatch Complex
2) 45" DU

ALTERNARE DX/SX A OGNI GIRO

COMPLEX
1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

SKILL
15'
BMU /RING MU
LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN