Fitness
Front squat
Every 2 minutes
3-2-1-3-2-1
WOD
"Sayid"
For time
100 single unders
50 wall balls (14/10)
Run 400 meters
50 wall balls (14/10)
100 single unders
Performance
Front squat
Every 2 minutes
3-2-1-3-2-1
WOD
"Sayid"
For time
100 double unders
50 wall balls (20/14)
Run 400 meters
50 wall balls (20/14)
100 double unders
Competition
Front squat
Every 2 minutes
3-2-1-3-2-1
WOD
"Sayid"
For time
100 double unders
50 wall balls (30/20)
100' handstand walk (25' increments)
50 wall balls (30/20)
100 double unders
At Home
Warm Up: 3 Rounds
10 lunge with a twist
20 sec jump rope
10 Arm Circles each way
20 sec jump rope
5 slow tempo push ups
For time
100 double unders
50 walking lunges
50 pushups
50 walking lunges
100 double unders
Notes:
We will start the day with some front squats. Similar to the wave work we did last week the goal is to increase weight each set as the reps drop and to go heavier the second wave than the first. The workout is a down and back chipper. Try to keep your rest short for each movement and to keep moving. The at home workout is a similar workout to the class workout, a down and back chipper. If you don't have a jump rope then lateral line hops (over and back is one rep) will work.