Congrats to Rachel who completed a marathon on Sunday!!
Inguz Update: Check out Episode 2 the CrossFit Inguz podcast where we break down the first week and a half of the OPEN, and introduce a new program being offered at the gym. You can also find us wherever you typically listen to your podcasts. Remember that all OPEN WOD 18.2 scores must be submitted to games.crossfit.com by 8pm Monday night!!
Below is a breakdown of the programming for the week. Complete details on the cycle can be found at the link HERE.
Monday: WOD
Tuesday: Power Snatch (Heavy 2) + WOD
Wednesday: WOD
Thursday: Goat Day EMOM
Friday: OPEN WOD 18.3
Saturday: WOD
Sunday: WOD
WOD
“Iron Lung”
4min AMRAP:
27/20 Calorie Row
27 Wallballs (20/14#)
27 Chest-to-Bar Pull-ups
Rest 4 minutes…
4min AMRAP:
21/15 Calorie Row
21 Wallballs (20/14#)
21 Toes-to-Bar
Rest 4 minutes…
4min AMRAP:
15/10 Calorie Row
15 Wallballs (20/14#)
15 Pull-ups
* Post rounds/reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Conditioning
5min AMRAP:
3-6-9-12-15…
Deadlifts (225/155#)
Kipping Handstand Push-ups
* Continue to add 3 reps each round until cap is reached.
