Strength WOD:
1-1-1-1-1
1 Hang Snatch (Squat) + 1 Snatch (Squat)
* Touch and Go
Conditioning WOD:
Handstand Push-up “Annie“
For time:
50 Double-Unders
10 Handstand Push-ups
40 Double-Unders
8 Handstand Push-ups
30 Double-Unders
6 Handstand Push-ups
20 Double-Unders
4 Handstand Push-ups
10 Double-Unders
2 Handstand Push-ups
Results
View this photo
View this photo
Day 2 of Oly complex work. Keep those shoulders over the bar with the chest up during the first pull of both the hang and coming up off the floor. Then sweep that bar back towards the hips as you explosively complete the 2nd pull and hit triple extension (top picture of Rona). Finish with a quick drop under into the overhead squat. Punch up on the bar and drop fast as you receive the bar.
CF Games:
14.5 Predictions? I’m guessing thrusters and burpees over a bar or to a target. I am hoping for burpees over the bar with either a “DT” or “Bear” type complex, or a progressively heavier thruster/squat clean and jerk mixed with burpees. Or maybe even handstand push-ups for the first time in the Open. Either way it will be fun to watch and horrible to do.
Come to the box at 5pm and we will stream the last live WOD announcement on the big screen in the lobby. The match-up this week includes 5 of the past CrossFit Games champs (Rich Froning vs. Graham Holmberg vs. Jason Khalipa; Sam Briggs vs. Annie Thorisdottir). It should be epic!