WOD: Saturday, January 20th, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps each side
  • Banded Shoulder Rotations – 10 Reps each side
  • Banded Front Rack Stretch – 1 Min each side


Pre-Game: 5 Rounds (12 Min Cap)

  • 200 Meter Row/ 10 Calorie Bike
  • 10 American KB Swings (16k/12k)
  • 3 Squat Cleans (ascending weights)

 

Workout: “Chipper” For Time

  • 800 meter Run
  • 8 Bar Muscle Ups
  • 8 Squat Cleans (185/105)
  • 500 Meter Run
  • 5 Bar Muscle Ups
  • 5 Squat Cleans (205/125)
  • 300 Meter Run
  • 3 Bar Muscle Ups
  • 3 Squat Cleans (225/135)

 *Bar Muscle up Sub = Ring/Matador dips x3 (15-12-9)

“Fitness” Version

  • 3 Rounds
  • 800 Meter Run
  • 15 Squat Cleans (135/85)
  • 15 Ring Dips

 

Skill: Handstand Push ups

  • Kipping, strict, holds, etc

Work on your handstand push ups because you will see them in the open!

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • 30 Muffin Toppers (25/15)