Chipper WOD

Jaime was the coach today

Warm Up:

  • Row 500 Meters
  • Dynamic Stretches

WOD: For time

  • 20 inch Box jump, 50 reps
  • Rope climb, 5 ascents
  • 55/35 lb Kettlebell swing, 50 reps
  • 50 Ab Mat sit-ups
  • 40/25 pound dumbbell Hang squat clean, 50 reps
  • 800 meter Run
  • 50 Back extensions

Used 45 lb dumbell because we didn’t have any 40’s

Results: 25 min

Notes: Everything was good, including the rope climbs. I am now able to climb using minimal legs/feet. I use the feet on the decent. The hang squat cleans with the 45lb dumbells were brutal. Continuing to work on form with my squats. They are getting better.


 

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