Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1a) Practice Pistol Squats
b) max set of pistols
.
Score = Total Reps
.
Scaling = see “Lite Program”
.
then…
.
2) Complete the following Sprint Chipper for Time:
21 OHS (70kg/45kg)
150 DU’s
9 m HS Walk
.
TC = 5 min
.
Score = Time
.
Rest 5 min
.
Complete again!
.
Score = Time
.
“LITE” WOD
.
1a) Practice Pistol Squats
.
b) Scaled Pistols 5-5-5
.
Score = Note Scaling Level
.
then…
.
2) Complete the following Sprint Chipper for Time:
21 Front Squats (40kg/25kg)
150 Singles
27 Opposite Hip touches from pushup hold
.
TC = 5 min
.
Score = Time
.
Rest 5 min
.
Complete again!
.
Score = Time
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Chael showing he can do burpee box jump overs better than dad.
