20190102

WELCOME BACK!  NOW, LET’S DO WORK…

pic courtesy of Reddit

WOD:

New Year Chipper

50 Double Unders

45 Hand Rel pushups

40 Walking Lunges (20 each leg)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 HSPU

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

* Cluster = Squat clean thruster.

There is a lot of work in this WOD, so focus on the movement you are doing and get through the reps as quick as you can (unbroken if possible), then take a couple breaths before you go to the next move.  Try to do this through the whole WOD.

 

Scaling Options:

DUs -> DU attempts through 75 rope contacts or 50 “penguin jumps”

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up-> burpee to jumping pull up

 

Cool Down:

Back extension on GHD -4X15

 

Leg bleeds x 3 min

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