WOD: Sunday, January 7th, 2018

Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps each side
  • Banded Shoulder stretch – 1 min each side
  • Very slow Toe touches – 10 Reps


Pre-Game: 6-Minute EMOM (with Partner)

  • Min 1: 1 Round of Mini Cindy ( 3 pull ups + 6 Push ups + 9 Air Squats)
  • Min 2: 3 Deadlifts + 3 Power Cleans + 3 Push presses (ascending weights)

*1 PArtner starts on cindy while the other starts on the barbell

 

Workout: PARTNER CHIPPER

  • 1000 Meter Row (500 meters EACH)
  • 100 Push Press (95/65) Partner A works, Partner B holds bar overhead
  • 1000 Meter Row (500 meters EACH)
  • 100 Power Cleans (115/85) Partner A works, Partner B holds bar in Front Rack
  • 1000 Meter Row (500 meters EACH)
  • 100 Deadlifts (135/105) Partner A Works, Partner B holds bar in locked out deadlift position

 

*Break up reps evenly between partners

**Whichever Partner is “resting” must be holding the bar in a locked out position

***Partner can not cycle through reps unless Partner B has the barbell locked out in holding position

 

Skill: Handstands

  • Work on kicking upside down, kipping, strict, negatives, etc.

 

Core: 5 Rounds

  • 15 Atomic sit ups
  • :60 Plank