Cleans, front squat
10 – 1 burpies
1 – 10 toes to bar
(10 burpies/1 toes to bar, 9 burpies/2 toes to bar, …………………1 burpie/10 toes to bar)
rest 3 mins
45 lbs over head, run 40 ms
Till they come up with gadgets like this, we are gonna have to train to do it ourselves!
active stretching focusing on the hip joint
30 secs of continuious sprinting
1 min of rest
First 2 and last 2 rounds – carry a 25 lb plate with you!
Go get it!!!
Overhead Squats, starting light with the bar and working up to about 70% of max. Focus on drills and skills, fight for lumbar support!
12 min AMRAP
12 Overhead Squats – 45 lb bar
Fight for lumbar position and keep the weight on the heels. Form is more important than speed!
Work on your kipping pullup or butterfly kip
3 Rds for time
25 Med ball slams
25 Air Squats
5 broad jumps
7 knees to elbows
9 kettle bell swings
As many rounds as possible (AMRAP) in 20 mins
Git er dun!
Skill work all day today
Work on your weakest lift – i suspect that will be the snatch for most of us.
We will focus on form and timing.
See you all at noon!
Friday Chipper WOD
Complete reps as a fireteam (except runs – do together)
50 Deadlifts (250/175)
70 Ammo can kettle bell swings
80 Box Jumps
100 Air Squats
Skill work: intro to the snatch
6 presses, on the minute, for 15 minutes – active stretching in between sets
Weights will be scaled individually
The Snatch – Poetry in motion!