Wednesday Workout: Squats, Chipper

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Wednesday WOD

STRENGTH

Back Squat, 10-8-6-4-2, every 2:30

Start around 50% of 1RM for first set of 10 and then build from there (set of 2 should be around 75-85%)

WOD

Level 2

For Time:

• Double Under x 100
• Kettlebell Swing (53/35) x 40
• Shoulder to Overhead (95/65) x 20
• Double Under x 75
• Kettlebell Swing x 30
• Shoulder to Overhead x 15
• Double Under x 50
• Kettlebell Swing x 20
• Shoulder to Overhead x 10

Level 1

For Time:

• Jump Rope Single x 100
• Burpee x 10
• Russian Kettlebell Swing (53/35) x 30
• Dumbbell Push Press x 15
• Jump Rope Single x 75
• Burpee x 7
• Russian KBS x 25
• Db Push Press x 12
• Jump Rope Single x 50
• Burpee x 5
• Kettlebell Swing x 20
• Dumbbell Push Press x 9