Warm up
3 rounds
1 min plank hold
jumping jacks
3 inchworms to paleo chairu
Sampson Stretch (3 on each leg, hold for 5 seconds)
10 air squats
Warm up movements for chipper
Complete 50 reps of each movement
Air Squats
Push Press - 55 lbs
Ball Slams
Lunges
Sit ups
Wall Balls
Box jumps/Step ups
Push ups
KB swings
SDHP (sumo deadlift high pulls) - 55 lbs
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,