A Tuesday Chipper??

October 14, 2014

Awesome work on those killer WODs today guys!!  Great way to kick off the week :)  Now on to our terrific Tuesday chipper...chipper on a Tuesday??  Who would've thought!!?

 

Tuesday Oct. 14, 2014

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:  15 minutes to work up to your 3RM Jerk

 

FOR TIME: 

 

400 m Run

100 Air Squats

50 KB Swings (1: 35/53, 2: 26/35, 3: 18/26)

 

400 m Run

50 Wall Balls (1: 20/14 to 10', 2: 20/14 to 9', 3: 14/10 to 9')

25 KB snatches (TOTAL- same weight as swings) 

 

400 m Run

25 Pull ups (1: C2B 2: COB, 3: Banded COB)

13 Burpees

 

400 m Run

12 Wall Walks

6 Turkish Get ups (with the same KB as above- in total)

 

28 min. CAP!! That’s 7 minutes per round…scale as needed.

 

I've created 3 levels for the kettlebells weights and movements for this workout.  Try to stick with one level for all movements.

 

CrossFit Endurance (6am)

 

25 min. AMRAP

400m Row

30 Mountain Climbers

20 Box Jumps 20/24

10 V-ups

 

**every 2 minutes – 5 burpees!!**

 

 

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