Warm Up
Coaches Choice
WOD Prep
There's lots going on here guys, so take the time mobilizing etc & Prepare for each element. Your Coach/Coaches will be on hand to demonstrate standards, recommend scaling options where required & Coach you through all the movements.
(A) - A “Chipper” is a longer time domain WOD where you will “chip away” at each exercise. During this workout you will be utilizing all ten areas of physical fitness. So strap in, have fun, take it one exercise at a time, and enjoy today's "Chipper"
(40min Cap)
For Time
15x Squat Clean 50/35kg
20x Knees to Elbows
25x Box Jumps 24/20"
30x Push Ups (HR)
35x Sit Ups
40x Walking Sandbag Lunge (**1 SEE BOTTOM OF WOD)
35x Double Unders (**2 SEE BOTTOM OF WOD)
30x Russian KB Swing (Use intended "Eva" weight)
25x Overhead One Arm DBell/KB Squat (**3 SEE BOTTOM OF WOD)
20x Pull Ups
15x Ring Dips
NOTE: Whilst There's a 40min Cap, I DON'T envisage anyone needing that long.
(1) **Walking SB Lunge: Get the first sandbag you can grab (No Window Shopping) from "Lucky Dip" pile & perform 40 alternating stepped lunges & return bag to pile before starting DU's
(2) **PERFORM 50 "Battling Rope" as a sub.
(3) **DB/KB Single Arm OHS, Choose own weight. Just Keep Midline in Tact & partition reps as needed. Just do 25.
Yuck.
ReplyDeleteRx'd all except double unders (105 standard skips). OHS was with a 10kg DBneed a lot of work on my flexibility.
17:45
More like a "shredder" than a chipper.
ReplyDeleteFocussed on fast transitions and even pace througout the WOD. Worked on my pace so as not to redline. Had "all my shit in one sock" as they say and organised my workspace well ahead of time.
Got the door so got some air and close to the bar/rings for later in the WOD. Amazing how the little things (like pride of place next to the sandbags) and being organised resulted in a reasonable time domain. Went out on a high.
WOD: 10:15
SqCl 44kg, KB 28kg, DB Sq 10kg, ring dips orange band, skips 70 singles. All other Rx'd.
Skills: worked on "torsonater" bar rotations and bar thrusters.
Merry Christmas and Happy new year to all. See you in 2013. :0)
22:00
ReplyDelete25kg Cleans
KTE attempts. I only counted ones that were pretty close, and actually did 2!
20kg KB in prep for Eva. HEAVY!!!!!!!
OHS 3.41 kg. Those sucked.
Orange band for pull ups/ring dips
Oh, and I forgot to say that I got my DUs out in 4 attempts, even with a hair malfunction. I was really happy with that.
ReplyDelete