Friday, 16 June, 2017

WARM UP – MOBILITY

2-3 Rounds of skipping + dynamic stretches

8-10 mins to warmup barbell movements and perform a few reps of each movement in WOD

WOD A

*Last completed Feb 1st 2017
CHIPWRECKED
For time (30 min cap)
100 Double Unders
20 Power Cleans 115/80lb
40 Toes To Bar
20 Thrusters 115/80lb
40 Burpees Over Bar
20 Box Jumps 30/24″
40 KB Snatches 20/12kg (20 per side, divide how you like)
20 Chest To Bar Pullups
50 Double Unders

-Add uncompleted reps as seconds

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CHIPWRECKED – RX+
For time (30 min cap)
200 Double Unders
20 Power Cleans 155/105lb
40 Toes To Bar
20 Thrusters 155/105lb
40 Burpees Over Bar
20 Box Jumps 30/24″
40 KB Snatches 24/16kg (20 per side, divide how you like)
20 Bar Muscle Ups
100 Double Unders

-Add uncompleted reps as seconds

ACCESSORY

3-4 Sets:
8-10 Seated Wide DB Shoulder Press
2-3 Crossover Recovery exercises

“Durante Core”
5 Rounds of:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
Rest 1 Min
*Scale reps to 6-8 as needed