“12 MASTERS CHIPPER” WOD 8/5/22

“12 MASTERS CHIPPER” WOD 8/5/22

WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility

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WIN
SKILL:
3 Sets
12 Banded Unbroken Pull Ups
8 BB Bent Row (Supine Grip)
LIFT:
Deadlift
7 x 1
*Build to 80-85%
WOD:
“12 MASTERS CHIPPER”
For Time:
10 Deadlifts (275/195) (245/165)
20 Pull Ups
30 Box Jumps (24/20)
40 KBS (53/44) (44/35)
50 Double Unders
40 KBS
30 Box Jumps
20 Pull Ups
10 Dead Lifts
*Single Unders = x2

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FIT
SKILL:
3 Sets
12 Banded Unbroken Pull Ups
8 BB Bent Row (Supine Grip)
LIFT:
Deadlift
7 x 1
*Build to 80-85%
WOD:
For Time:
20 KB SDHP (53/35) (44/26)
30 Box Step Overs (24/20)
40/30 Cal. Bike
100 Single Unders
40/30 Cal. Bike
30 Box Step Overs
20 KB SDHP
*Scale up to 50 Double Unders & Box Jumps.

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AT HOME
SKILL:
3 Sets
8e DB/KB Row
8 Reverse Fly’s
LIFT:
Deficit Deadlift
4 x 8
*Stand on top of a 4″ riser.
WOD:
For Time:
20 DB/KB SDHP
30 V-Ups
400 M. Run
100 Single Unders
400 M. Run
30 V-Ups
20 DB/KB SDHP
*Scale up to 50 Double Unders