Chicken Legs

"chicken legs" from Pat at CrossFit Va Beach. Got this from him last year at our Crossfit Level 1 Mil cert. You will know why its called chicken legs after you get done with it. A quick, nasty WOD that will get the blood pumping.

21-15-9 of the following for time:

Slam ball (full extension at the top, slam down as hard as you can with weighted D-ball of your choosing.

Burpee pullups (burpee into a jumping pullup)

Jumping back squat with 45lb bar (put bar on back like a back squat, squat down, then explode into a jump with the bar on the back, then drop back into another squat immediately....brutal)

Protocol: Do 21 Slam ball, 21 burpee pullups, 21 jumping back squats, then 15 of each, then 9 of each. Rest is on you.

Conducting group Pt this morning for my unit, and this is what they will be doing:

Tabata protocol for all exercises (20 seconds work, 10 seconds rest for 8 rounds per exercise, do all rounds before moving onto next exercise) set Gymboss to 20/10. Do 20 seconds of work flat out max effort, then rest for 10 seconds. 1 minute rest between each exercise to allow for rotation of the groups.

Burpee broad jumps (burpee with a jump for distance, instead of height)

pushups

bottom to bottom air squats (rest is in the bottom of the squat, not the top)

frog situps (flats of feet together, close to butt as possible, put sandbag or abmat in small of back)

Pullups

Last thing for this morning. POSE running HURTS! I am trying to learn to run using the POSE method, and my calves are insanely sore. Pulling your legs up in the run, and leaning slightly forward keeping the hips open, while landing on the balls of the feet is unnatrual for me at best. My calves feel like I have never even walked before.... Guess I need to get better at it.