DANA and ELLEN
WARM-UP:
Calculate the REPs and POUNDs required for the class.
Set up the three Squat, Bench and Kettlebell stations.
Make sure everyone understands what needs done and get to work.
WOD: BEARLY POSSIBLE
This is a whole class CHIPPER. The class, works together to complete the requirements of the CHIPPER. The total Reps and Pounds are determined by the number of athletes in the class. Each athlete, however, is only required to contribute 1 rep and or 1 pound to the total required for the class for each movement. So, before the workout begins coaches must calculate the reps and pounds required according to class size. As a class you have a lot of work to do in 50 minutes, once the total reps and pounds are calculated set a whiteboard at each movement area and get going.
THE SET-UP
There are only 3 stations allowed for each movement.
Back Squat – 150lbs, 100lbs, 50lbs
Bench Press – 125lbs, 75lbs, 50lbs
3 Sets of Rings for T2Rings
3 Kettlebells – 55lbs, 35lbs, 20lbs
3 ECHO Bikes
1 Snail – its outside and it’s the deal breaker.
For Time:
As a class complete the following requirements:
Back Squat – 3,300lbs per athlete in class
Bench Press – 3,300lbs per athlete in class
T2Rings – 33 Reps per athlete in class
KB Swing – 3,300lbs per athlete in class
Bike for Calorie – 33 Calories per athlete in class
Snail – 33 Trips down and back in total for the class
Time Cap: 50 min.
ICING:
KOT – Nordic 10 Reps
Deadhang – 90 seconds.