A few notes about our future plans (find the WOD by scrolling down):
- Training during the next five weeks (the weeks of the CrossFit Open), will be a bit easier, especially towards the end of the week. We want you fresh and ready to go all out during the Open workouts.
- Sign up for the CrossFit Open.
- Take care of your hands. Donny Shankle will show you how.
- Quarter 2: A Season of Virtuosity.
Training after the Open will change a bit. The following three months (April, May, June), we will concentrate heavily on perfecting barbell and gymnastics technique, as well as making significant progress if you have yet to do pull-ups (strict or kipping), muscle ups (bar, ring, strict), handstands and handstand push-ups (already have those: lets clean up your piss poor technique). We will also work on barbell technique extensively at light weights. Think of it as a 3 month On-Ramp (for ninjas) with a boat load of nuance thrown in.
AND HERE'S YOUR WOD:
(A) Superman and Hollow Body Holds, then Russian Kettlebell Swing Demo and Practice
- Tabata Russian KB Swings
(B) Demo and Practice Kettlebell Sumo Deadlift High Pull and Goblet Squats
(D) 18 Minute AMRAP of
- 5 C2B Pull-Ups
- 5 Goblet Squats
- 10 KB Sumo DLHP
- 10 Burpees
(E) 1K Row or 800m Run for Time