Wednesday 11-18-2020 Starke HomeFit
A. For time:
100 step ups
80 single bell hang C&J
60 burpees
40 squat jumps
20 dips (ring, bench, box, stairs)
B. 4 sets:
20 skull crushers
20 curls
Workout Notes/Intentions: Today’s WOD is a chipper. Step ups can be alternating, and weighted in any capacity you have access to. The single bell hang C&J could be subbed for a light barbell if you only have a BB. For the burpees, just keep moving. 60 is a big number, so stay smooth and consistent. Step them up and down if you need. Squat jumps could be with a DB/KB, or a barbell on your back. If you have no access to weight, bodyweight squat jumps are fine. Finally you finish with 20 dips. You can do these on rings if you have, otherwise a bench, box, coffee table, stairs, etc. will work. Chip away at those reps, keep moving and get that work done!
Part B is a short little finisher. Try to rest as little as possible, and get those sets done. Use whatever piece of equipment you have to do the skull crushers and curls. You could sub tricep kickbacks for the skull crushers if you need. If you only have one DB or KB available, make it unilateral and do 10 reps on each side.
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