081413

Welcome to the Herd Chandra!

Wednesday

All Levels

Strength: Alt EMOM 10min
1. 5 x Power Cleans
2. Strict Chin Ups 5 x (Adv/weighted 5)

WOD:
AMRAP 15
200m
6 C2B Pull Ups
12 Wall Ball (Adv - 2fers)
18 Lemon Squeers (Adv/V- Sit Ups)
24 Dbl Unders

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Level 1
Pre - Skill Builder: 3 x T2B/Knee Raises
Skill Builder: Deadlift 6 - 8 Reps

WOD:
AMRAP 15
200m Run
5 Burpees
10 Wall Ball
15 Sit Ups
50 Jump Rope Passes


Thursday

Skill Builder:
1. AMRAP 30sec Rope Climb -  Rest 30sec
2. 12 x Weighted Sit Ups - Rest 1min

WOD:
21-15-9 FT
OHS (sub to front squat)
Lateral Burpee Jump Over Bar (both feet jump together)

Finisher: Prowler Push (down/back)
x 2-3 Sets

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Level 1

Pre-Skill Builder: Rope Climb
Skill Builder: Overhead Squat  x 8-10  @ 2-1-1-0

WOD:
21-15-9
Overhead Squat (bar/pvc)
Burpees

*Coaches Choice Finisher


Our greatest glory is not in never falling, but in rising every time we fall. - Confucius


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