You Have The Chops?

Throw Down

Posted on by Dave

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Range of motion drills, then warm-up with:

Ball slams (30#) 4,8,12,16, 20

Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2

 

Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds

 

MetCon – partner WOD.  Station A works, Station B runs 400m.  When B returns, switch.  Continue until each partner has completed a total of 1 mile in runs.

A) AMRAP of 10 kettle stirs (70# + bar, 5 right, 5 left), 20 flutter kicks (each side), 10 Russian KB swings (72#)

B) 400m run

 

Cash out: 1 mile run

Dave