Arrive early for your workouts this week – warm up, breath and activate sore muscles!

 

WEDNESDAY – COMPETITION

The CHIP–OLLA

Buy in: 1 min (per arm) SA KB Front Rack Wall Sit
50 OP Burpees
40 OH KB Swings (24/16kg)
30 (per arm/alternating) SA KB Push Press (24/16kg)
20 (2 count) Lateral Jumps
10 Bar Muscle Ups
Buy out: 400m SA KB Front Rack Carry (switch @ 200m)

*18 min CAP


THURSDAY – PRACTICE

 

A) EMOM 8
4-8 Strict C2B Pull Ups

B) Partner AMRAP 18 for total Ski Erg Meters
     P1: 150m DBall Shoulder Carry
     P2, P3, & P4 AMRAP:
           6 Burpees to Target
           Ski Erg Cals (8/12)
           Bar Hang

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