March 9th 2016

WOD : Team Chipper

For time:

120 Wall Balls, 9/6kg

60 Toes-to-bars

30 Pistols

10 Rope Climbs

30 Pistols

60 Sit Ups 

120 Wall Balls

Divide the work evenly.

Pistol progressions = Holding box, ontop of box either side, holding plate or dumbbell in front of them.

Scale for T2B - Knee raise or Full sit up. Ratio 2:1

Rope climb progressions - from floor to standing or ring rows with hold at top.

 

 

Tech : 

Back Squat 3x3 at 85% 1RM

Rest 2 mins between sets.

Building on from recent 3 RM lifts the previous weeks. Build up quickly to 85% of 1RM and perform 3 sets of 3 reps with maximum 2 mins rest between sets. Use Spotters

James Davidson

ne37 1pr