Friends, Team,
It’s feeling firmly Fall, yet the mosquitoes persist. Unbelievable. At least we’ve got a great week ahead. A few challenging WODs, a terrific strength day, and some pistol and snatch skill development.
Monday: Pistols and Single Leg RDLs for strength. (Front of leg and back of leg, sort of.) And then sticking with the bodyweight skill theme, a short/middle distance WOD of pull-ups and wall walks.
Tuesday: Gnarly WOD with Wall Balls and Rowing, then structured mobility. This is a spin on CrossFit Open 19.1 and a repeat of 6/25.
Wednesday: Strength Day. Bulgarian Split Squats (we’re working on Pistols, remember) and Weighted Chin-Ups, followed by Floor Press and chest supported DB Row.
Thursday: Snatch work up front, then a really really fun sprint of DL and Burpees
Friday: Core EMOM to start (beach season starts now and back health season never ends), then CrossFit Open 12.3. 18 Minutes of Box Jumps, Push Press, Toes to Bar.