Monday August 28th, 2017
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Category: WOD

Monday August 28th, 2017

Warm up-

1) Stretch 30 seconds Couch Stretch, elbow to foot

30 seconds Couch Stretch, hips away from wall

30 seconds Couch Stretch, tall torso

*Go through the series on the left side and then go through the series on the right side

2) 2 Rounds 1 minute row easy

10 Kip Swings

10 GHD Sit-ups or Ab mat sit ups

10 Long Lunges (round 1) or 10 Unloaded Bulgarian Split Squats (round 2)

3/3 Turkish Get-ups

*Take 10 Minutes to set up for workout and go over scaling optiongs

WOD-

“Triple G Chipper” (time cap 25 minutes)

100 Pull-ups

80 GHD Sit-ups or 100 Ab-mat Sit ups

60 Pistols

40 Cal Row

20 Single Arm DB Push Press (75/55lbs, alternate arms after every 5 reps)

*For bigger classes, start at any part and rotate in order from there

*Pistol progression

-Close Stance Squat, Staggered Stance Squat, or Pistol Leg-Behind

Post WOD-

10 Minutes Easy Bike or Row

Spend time working on HSPU and Progressions

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