S/S/S:
Clean Pulls
5X1
Increase weight ea set
Video courtesy of Catalyst Athletics. Forth instance of clean pulls. What we are looking for today is 5 heavy singles. Do not let form break down due to weight. Also, even with a heavy weight, the goal is violent hip extension.
WOD:
“TOTF Chipper”
For Time:
Run 200m
20 Wall Balls (20/14)
15 Box Jumps (24/20)
10 Thrusters (95/65)
15 KB Swing (53/35)
20 Burpees
100 Double Unders
In honor of our good friends at Team Offutt Tactical Fitness (who were instrumental in helping get us back off the ground in 2014), we are doing one of their benchmark WODs. Would be best to set everything in a line so the athletes can advance up after the completion of each movement. So, they would go from wall balls, and then their boxes would be not too far away from them, and then their bar not too far from that box, etc…
Scaling Options:
Run ->250M Row
Med ball weight ->as needed
Box height ->20/16
Bar weight -> as needed
KB weight -> 35/25
DUs -> 200 SUs
