Chalk Up & Throw Down

Sep 8th, 2020

Category: Uncategorized

Chalk Up & Throw Down

Cris

Outdoors Primarily

Warm Up
14 Front Squats
14 Single Leg KB Deadlifts
14 Single Leg Touchdowns
14 Pass Throughs

12 Push Press
12 Romanian KB Deadlifts
12 Step Ups*
12 Pass Throughs in a Quarter Squat

10 Thrusters
10 Russian Swings
10 Box Jump Overs
10 Pass Throughs in a full Squat

*Try to only use leading leg

Mobility
Calf Rolling
Overhead Position Rolling

Strength
E2MOM12
Overhead Squat*
3 Reps

*From the Floor, Climb in Weight as able.

WOD
7 Rounds
10 Thrusters 95|65
10 Box Jump Overs
10 Kettlebell Swings 2|1.5

Level 2- 75|55, 1.5|1
Level 1- 55|35, 1| 0.75

Extra Work
E2MOM18
1. 15|12 Cal Assault Bike Sprint
2. 12|9 Cal Ass Bike Sprint
3. 10|7 Cal Ass Bike Sprint