WOD 21st June 2016

20 Jun WOD 21st June 2016

Warm Up and Mobility: 400m run + Mobility

A- 3rds 10x goblet squat, 10x KB Swing, 5x Push Up

B- 5×3 Front Squat, 3 second pause at the bottom of each rep.

WORK CAPACITY

COMPETITOR

50 X BURPEES

250 X D.U

50 X BURPEES

13 Min Time Cap

PERFORMANCE

“For Time
100x DU
80x Air Squats
60x KB Swing (24/16)
40x Push Ups
20x TTB”

FITNESS

“For Time
100x DU/SU
80x Air Squats
60x KB Swing (16/12)
40x Push Ups (scaled as needed)
20x V-Ups”

Coaches Notes:

Competitor: Go steady 1st 50 burpees Non Stop – Start D.U with big set then large sets after (have a game plan) – all out on last 50 burpees to get under the time cap

Performance and Fitness: This chipper is designed as an aerobic and muscular endurance WOD. Aim is to keep going as much as possible, with as few breaks as possible. Choose a level that allows you to keep moving and keep the heart rate and breathing high but manageable.