WOD NOTES
Tuesday chipper.
This is an AMRAP so….?
If you complete the rowing piece start back at the skipping and continue up the ladder until the time cap.
Fitness
5 minute Engine warm up of your choice
Dynamic prep
Boot straps x 6 reps
Toe reach series x 6’s
Shoulder circles x 6’s
3 sets for prep:
3 burpees
6 Air squats
9 KB Swings
24 SU
12 minute AMRAP
100 SU
20 Burpees
30 KB Swings
40 Wall balls
50 Calorie Row
Performance
5 minute Engine warm up of your choice
Dynamic prep
Boot straps x 6 reps
Toe reach series x 6’s
Shoulder circles x 6’s
3 sets for prep:
3 burpees
6 Air squats
9 KB Swings
24 DU
12 minute AMRAP
50 DU
20 Burpees
30 KB Swings 24/16
40 Wall balls 20/14
50 Calorie Row
Sport
Dynamic prep
Front rack stretch with bar x 60 sec
Band perfect stretch x 30 sec
Partner chest opener x 30 sec
5 sets
Power Clean triples @70-80%
5 sets
Power Jerk Triples @60-70%
20 minutes
Work up to 3 RM OHS
For time
10-8-6-4-2
Calories on Assault bike
5-4-3-2-1
MU
