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
There are currently no active social stickers.