WOD | Chikara

WOD

WOD - 21 Oct 2017 (Sat)

A1.Back Squat, 7-10 reps, rest 1min
A2. Weighted Pull-ups, 5-4-3-2-1 reps, rest 2min
x5 sets

B. 3min Max Cals on Assult Bike*

WOD - 19 Oct 2017 (Thu)

5 Rounds of 60s work, 30s rest alternating between
Wall Ball Shots @ 20/14 lbs
Alternating One-Arm Dumbbell Snatch @ 22.5/15 kg
Burpee
Box Jump 24/20 inches

Score is the lowest reps performed across intervals.

WOD - 17 Oct 2017 (Tue)

A. 10min Handstand Practice

B. 20min AMRAP
500m Row
+
5 Pull-ups
10 Push-ups
15 KB Swings

Perform in teams of two for max rounds + reps of 5/10/15.
Partner picks up where other partner finishes

WOD - 16 Oct 2017 (Mon)

A1. Shoulder Press, 3 reps, rest 1min
A2. Front Foot Elevated Split Squat 8-10reps/leg, rest 1min btwn/legs
x5 sets

B. 3RFT
5 Man makers
Run 200m