Chipper

GWM WOD – TUESDAY 12.10.21 – “FIRST CHIPPER”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
15′ practice Handstand Push Ups
1Rounds- 6 HSPU – 6 T2B – 6 Box Step Up – 6 OH Walking Lunges x Arm – 100 mt Run

MOBILITY & WARM UP

“FIRST CHIPPER”*
30 Handstand Push Ups
30 Toes To Bar
30 Kb Box Step Up #60/50 + Kb 24/16
30 Right Arm Kb Overhead Walking Lunges #24/16
30 Left Arm Kb Overhead Walking Lunges #24/16
600 mt Run
Time Cap 15’/17′

*compare to 04.09.19

MGW WOW – SATURDAY 21.11.20 –“MR. INCREDIBLE”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Good Morning
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING

“MR. INCREDIBLE”

In a 30′ Time cap
Run 800mt
45 Push Ups HR
15 Deadlift #0.75 BW
Run 800mt
30 Push Ups
15 Deadlift #BW
Run 800mt
15 Decline Close Grip Push Ups
15 Deadlift #1.2 BW

GW WOD – THANKS GOD IT’S FRIDAY 03.01.20 – “CHIPPER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Kettlebell Swing

CONDITIONING
“CHIPPER”
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees

Each partner does not have to complete the same number of reps; break up the reps any way you want. Every 2 minutes, on the minute, stop and complete 10 burpees.

GWM WOD – WEDNESDAY 04.12.19 – “DIRTY THIRTY”

MOBILITY & WARM UP

EMOM 12
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
Kb Swing – Toes To Bar – 10′ to Work on you max Unbroken DU

CONDITIONING
“DIRTY THIRTY”*
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders

*compare to 14.07.18

MG WOD – 23.07.19 – HAPPY BIRTHDAY WOD “I WANT AN ICE CREAM!”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping

CONDITIONING
“I WANT AN ICE CREAM!”

Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row

Time Cap 36′

MGW WOD – SATURDAY 14.07.18 – “DIRTY THIRTY”

WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
“DIRTY THIRTY”
For Time
30 Box Jumps #60/50
30 Jumping Pull-Ups
30 Kettlebell Swings #24/16
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15
30 Back Extensions
30 Wall Balls #9/6
30 Burpees
30 Double-Unders

WMG WOD – WEDNESDAY 03.12.18 – “ONCE WAS DIRTY THIRTY”

WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Hips – Shoulders

CONDITIONING
“ONCE WAS DIRTY THIRTY”
For Time
30 Kettlebell Swings #24/16
30 Double Unders
30 Box Jumps #60/50
30 Push Press #35/25
30 Cal Row
30 Ring Dips
30 Wall Balls #9/6
30 Double Unders
30 Toe To Bar
30 Power Snatch #35/25
30 Cal Row
30 Facing The Bar Burpees

WOD – FRIDAY 20.10.17

WARM UP
5 minutes double-under practice
5 Sun Saliutation
10 Warrior Stretch 5 x Side
20 Inch Worm
30 Hollow Body Rock

MOBILITY & SKILLS
Hamstring – Low Back – Hips – Shoulders

CONDITIONING
For time
21 Double Unders
21 Box Jumps 60/50
21 KB sumo High Pull 32/24
21 GHD Back Extensions
21 Push-ups
21 KB Snatch, each arm 24/16
21 Burpees Plate
21 KB Swings #24/16
21 Calories Row

GWM WOD 210617 – IT’S TIME TO CHIPPER –

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Wall Ball Clean 9/6
10 Hand-release push-ups
10 Sit-ups

MOBILITY & SKILLS
Hips – Shoulders – Sumo Deadlift High Pull

CONDITIONING
“Just Another Variation”
For Time
Row 30 calories
30 Burpees
30 Box jumps
30 Toe To Bar
30 Wall-ball #9/6
30 Sumo Deadlift High Pull #40/29
30 Push Press #40/29
30 Sit Ups
30 Front Squats #40/30
Row 30 calories

GWM WOD 100517 ” It’s Time To Chipper”

WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
20 Double Unders /40 Single Unders
10 Walking Lunges
20 PVC Pass Throughs

MOBILITY & SKILLS
Clean Warm Up – Kipping

CONDITIONING
For time
Row 60 calories
50 Toes To Bar
40 Wall Ball #9/6
30 Power Clean #60/43
20 Muscle-ups/Chest To Bar
10 Handstand Push-Ups
Cash Out
800m Run