Tuesday, December 23, 2014 | "The Chipper Cycle"

The Chipper Cycle

4 Athletes at each wod.
Three minutes in between wods to switch places.
Athletes take a turn at each wod station.

WOD 1 (7 Minute Time Cap)
~20 Burpee Plate Jumps (burpee, then jump onto plate 45/25)
~30 Situps (no abmat)
~40 Hand Release Pushups
~50 Plate Ground to Overhead 45/25
~70 Air Squats

WOD 2 (7 Minute Time Cap)
~30 Double Unders
~3 Squat Cleans 135/95
~30 Double Unders
~6 Squat Cleans
~30 Double Unders
~12 Squat Cleans
Continue alternating between double unders and squat cleans increasing by 3 reps. You may power clean and then front squat instead of squat clean. No scaling double unders. Use your 7 minutes to work on them.

WOD 3 (7 Minute Time Cap)
2 Rounds of:
~400 meter row
~21 KBS 53/35
~12 Pullups

REMINDER: Only ONE wod time tomorrow at 11 am! Christmas Eve fun in the house!!



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