Ding Dong Ditch

May 15th, 2021

Category: Uncategorized

Ding Dong Ditch

Chris

Primarily Outdoors – Parking Lot will be used for Fitness

Warm Up
200m Run
10 SL Good Mornings*
10 Bent Over Rows**
10 V-Ups
100 Singles

*each side
**1s pause at the top

5 Inchworms with an increased walk out

WOD
800m Run
15 Deadlifts 225|155
50 Double Unders
30 Toes to Bar

600m Run
15 Deadlifts
50 Double Unders
30 Pistols

400m Run
15 Deadlifts
50 Double Unders
30 Pull-ups

200m Run
15 Deadlifts
50 Double Unders
60 Sit-ups

Level 3- 205|135
Level 2- 185|115, 20 TTB/Pistols/Pull Ups, 40 Sit Ups, 25 Double Unders
Level 1- 135|95, 100 Singles

Toes to Bar Sub= V-ups
Pull Up Sub = Renegade Rows 50|35lb db

Extra Work
Every 90s for 10 sets
3 Hang Power Snatches

Accessory Option
Accumulate a 5 Min Plank*

*Make the plank more challenging by performing on a med ball or unstable surface