WODs
 | Wed, Apr 19 2017 |  |
| Group Warmup 5 | 20180109 Strength | Attack the Chipper |
Group Warmup 5
(Check In)
4 Rounds
200M Run
20 Walkng Lunges
10 Strict Pull-ups/ring rows(sc)
5 Warrior Squats (3rd world squat and reach (L/R together = 1 rep)
10 minute timecap
|
20180109 Strength
(Weight)
With a 16:00 clock:
Every other 90 seconds:
Minute 0:00, 3:00, 6:00, 9:00, 13:00 -
10 Waiter Squats (single arm DB/KB Squat), 5 reps each arm (20 total per 90 seconds)
**Use a weight that allows you to keep your body symmetrical and not spinning.
Minute 1:30, 4:30, 7:30, 11:30, 14:30 -
10 Cossack Squats (5 each side, alternating)
***Only perform loaded if advanced foot flat version is achieved when unloaded***
|
Attack the Chipper
(Time, Rx+)
For time:
10 deadlifts (255/175)
20 pull-ups (ring rows as scale)
30 box jumps (24/20)
40 kettlebell swings (53/35)
50 double-unders (scale to singles x3)
40 kettlebell swings (53/35)
30 box jumps (24/20)
20 pull-ups (ring rows as scale)
10 deadlifts (255/175)
CompetitorRx(Rx+) - 295/205 DL, 30/24 BJ, 70#/53# KB
|
