Tuesday the Hero WOD CHAD will be programmed for the day. This WOD may seem daunting but there are several ways you can scale and modify this workout so don’t let the programming keep you home. Previous times for Chad range from 50 minutes to well over an hour so the class will likely run over on time. When you arrive you will quickly warm up and either begin with a 3.2.1 GO or start on the running clock.
WARM UP
2 RDS
5 Shuttle Runs
10 Jumping Air Squats
5 Burpees
Dynamic Stretch
STRENGTH
Overhead Squat
5×5 Focus on Quality Reps
5X5 strict pull ups WOD
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. ICING
Couch stretch
Bill’s Bike Tabata ( Pedal Forward, Swim, Pedal Backwards, Push Pull)
