021321

February is Black History Month, a time to celebrate the history and achievements of Black Americans. This workout is dedicated to actor Chadwick Aaron Boseman, also known as “Black Panther” in the Marvel film. Boseman died on August 28, 2020 after a 4-year battle with colon cancer. In addition to being an actor; Boseman was also a writer, director and teacher of Black History. If you want to learn more about Boseman’s inspiring legacy, check out this tribute.

Warm-up:
4 Inchworm lunge
then
2 rounds of:
5 Burpee
10 Air squat
20 Speed skater
then
2 (Box walk up + 2 pike pushup)
4 Step-up
6 Box jump
5 Up/down dog
With an empty barbell- 3 x (clean & press, clean & push press, clean & jerk)
then
Spend 4 minutes warming up C&J

WOD: “Black Panther”

Against an 18 minute running clock

From 0:00-10:00, 3 Rounds of:
15 Box Jump Overs (24/20 in, Rx+ no landing on the Box)
20 Handstand Push-Ups (Scale to pike pushup on box)
18 Wall Ball Shot or DB thruster

At 10:00, perform:
800 meter Run
In the remaining time, establish:
2 rep max Touch-n-go Clean & Jerk

There will be two scores for this workout. Score A is the time on the clock to complete the 3 rounds of Box Jump Overs, Handstand Push-Ups, and Wall Ball Shots. Score B is the heaviest load successfully lifted for the 2 rep max unbroken Clean-and-Jerks.

Home WOD:
Against an 18 minute running clock

From 0:00-10:00, 3 Rounds of:
15 Box Jump Overs (24/20 in, Rx+ no landing on the Box)
20 Handstand Push-Ups (Scale to pike pushup on box)
18 Wall Ball Shots (20/14 lb)

At 10:00, perform:
800 meter Run
In the remaining time, establish:
2 rep max Clean & Jerk or Max rep DB Clean & Jerk

Mobility:
1:00 Twisted Lizard
1:00 Pigeon