Jan 9, 2018

 

a) WARM UP:

3 rounds:

  • Side shuttle to the end of the gym and back
  • Run to the end of the gym and back
  • 10 squats
  • 10 jumping jacks
  • 10 arm circles

Then prepare for the chipper.

b) WOD:

For Time:

  • 30 Box Jumps (24/20)
  • 30 C2B Pull Ups
  • 30 KB Swings (53/35)
  • 30 Front Squats (95/65)
  • 30 Toes to Bar
  • 30 Push Press (95/65)
  • 30 Deadlifts (95/65)
  • 30 Wall balls (20/14#–>11/10’)
  • 30 Bar Facing Burpees
  • 30 Double Unders

** scale weights and reps as per your coach

Time cap: 25 mins

c) MIDLINE:

On the Minute x 12 (4 rounds):

  • Min 1 – :35s of Sit Ups
  • Min 2 – :35s Glute Bridges
  • Min 3 – :35s Left Side plank hold
  • Min 4 – :35s Right Side plank hold

Not for score, but for quality repetitions.

 

d) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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