Matt M
Inguz Update: Episode 3 the CrossFit Inguz podcast is now available. Listen to our recap of OPEN WOD 18.2 including the Inguz Top 3 and Standout Performances of the Week. We also talk pointers for 18.3 and strategies for recovering from the OPEN WODs. Then the one and only EMD…Ed Duffy…joins the podcast to discuss his experience with CrossFit and The OPEN. You can also find us wherever you typically listen to your podcasts.
Remember that all OPEN WOD 18.3 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: Partner WOD
Tuesday: WOD
Wednesday: 3 Position Squat Snatch + WOD
Thursday: Goat Day EMOM
Friday: OPEN WOD 18.4
Saturday: WOD
Sunday: WOD
Partner WOD
“Copycat”
20min AMRAP:
3-6-9-12…3-6-9-12…3-6-9-12…
Kettlebell Swings (1.5/1.0 pood) Rx+(2.0/1.5 pood)
Hand Release Push-ups
Calorie Row
* Alternate full rounds with a partner. Partner 1 completes the round of 3…partner 2 completes the round of 3, partner 1 completes the round of 6…and so on. When partner 2 completes the round of 12, start back at 3. Post total rounds and reps completed to the whiteboard. Each 3-6-9-12 sequence completed by both partners counts as 1 round.
