Dec 27, 2016

 

a) WARM UP:

  • 30 sec of Single Unders

3 Rounds:

  • 12 Slow Air Squats
  • 9 Sit-Ups
  • 6 Slow Pushups

Then,

  • 30 sec of Double-Unders

 

b) STRENGTH:

On the Minute x 12

  • Minute 1 – 50% of Max Strict HSPU
  • Minute 2 – 40% of Max Strict HSPU
  • Minute 3 – 30% of Max Strict HSPU
  • Minute 4 – Rest
  • Minute 5 – 50% of Max Strict HSPU
  • Minute 6 – 40% of Max Strict HSPU
  • Minute 7 – 30% of Max Strict HSPU
  • Minute 8 – Rest
  • Minute 9 – 50% of Max Strict HSPU
  • Minute 10 – 40% of Max Strict HSPU
  • Minute 11 – 30% of Max Strict HSPU
  • Minute 12 – Rest

** If you do not have 2+ strict HSPU’s yet, substitute with the following:

  • negatives ONLY if you can lower yourself to the floor (no plates) or,
  • the hspu from a box (from knees or toes).

 

c) WOD:

“THE CHIEF”

5 Rounds, resting 1:00 between rounds.

3 min AMRAP:

  • 3 Power Cleans (115/80)
  • 6 Hand release Push ups
  • 9 Air Squats

** Only full rounds count towards the total. If you are halfway through a round when the 3:00 time is called, that round will not count towards the total. Add together all fully completed rounds over the 5 intervals together.

 

d) POST-WOD ACCESSORY:

  • Hamstring rolling
  • Couch stretch
  • Finish with light Scap Activation

 

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