WOD 210506 - THURSDAY

Updated: May 7

WARM UP


Coach Stretch

Hips and Hammies


3 RDS

6 Dead Bugs

5 Straight Leg KB Deadlift

6 Goblet Squat

5/arm KB Push Press


Skill / Strength


4 Sets


Clean Grip Deadlift (segmented)

Pause 3 times (Below knee, at knee, above knee)



WOD


CHIPPER FOR TIME


150 Wall Balls, 20/14#

5 Burpee penalty every time you break or drop

*Scale burpees for up/downs


TC: 20 Mins


Score is time complete or total reps of wall ball shots


Scale the wall ball weight to sustain bigger sets. Wall Ball should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.

Post WOD Accessory


50 Push Ups

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