Febbraio 27, 2024

WG WOW – tuesDAY – 27.02.24 – “CHIPPER STYLE”

by Giovanni Volonté in WG WOD

WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Knee Raises

SKILLS & SPECIFIC WARM UP

Deadlift

5 sets:

  • Warm-up Set 1: 10 reps @ Empty Barbell
  • Warm-up Set 2: 6-8 reps @ 45-50% 1RM
  • Warm-up Set 3: 4 reps @ RPE 7 +10-15%
  • Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
  • Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
  • Rest 1:00 between lifts.

Front Squat

5 sets:

  • Warm-up Set 1: 10 reps @ Empty Barbell
  • Warm-up Set 2: 6-8 reps @ 45-50% 1RM
  • Warm-up Set 3: 4 reps @ RPE 7 +10-15%
  • Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
  • Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
  • Rest 1:00 between lifts.

CONDITIONING
“CHIPPER STYLE”

For time:
30 deadlifts
60 toes-to-bars
30 front squats

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