Super happy fun WOD time!
Come in early to really prep yourself for this one! Take some extra time to roll & floss your shoulders and legs...
WORKOUT:
"Chip"
10 Weighted Burpees (25#/45#)(NO DROPPING FROM THE TOP ALLOWED!)
20 CHEST 2 BAR Pull Ups (If you need band help then hang the band straight down for this one)
30 Front Squats (75#/115#)
40 Box Jumps (20"/24")(Step ups are ok, if needed)
30 KB/DB Thrusters (20-26#/30-35#)(Set your DBs/KBs down under control)
20 Toes 2 Bar
10 Weighted Burpees (25#/45#)
18 minute cutoff
We will start waves of 3 men & 3 women (if possible) every 3 minutes until everyone is going on this one...
Scale appropriately and do your best to keep moving at a consistent, steady pace!
POST YOUR TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
9 comments:
Jordan: 9:44 rxd
Steph: 16:50 (red/green band PU, 20# DB, K2elbows)
17:00 rx
14:17
Fs 85#
DB thrusters 30#
Dave
17:00 was feeling ok until the thrusters, happy I finished!
13:09 (RX weights, green/orange, k2e)
14:37 Rx
12:43 rxd
13:45...
I did it from my new gym in KY :/
^^RX :) and actually used 85# for front squat!
Joanna
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