In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: KB Cleans as a skill
Performance: KB Cleans – work-up to heaviest set of 5 on each side, work on smooth turn overs

Part 2 – Conditioning:

Performance“Chip It”
For time:

  • 100m Sprint
  • 5/5 KB Cleans (24/16k)
  • 10 Box Jumps
  • 20 Push-ups
  • 5/5 KB Cleans
  • 100m Sprint
  • 30 Lunge Steps with plate (45/25lb) locked overhead (L+R=2)
  • 5/5 KB Cleans
  • 100m Sprint
  • 40 Burpees
  • 5/5 KB Clean
  • 100m Sprint
  • 50 Double-unders

Fitness: Perform the WOD above but use a lighter KB, a lighter plate for lunges, and perform 100 Single-unders instead of DUs, with heavy rope if possible.

  

 

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