WOD Blog
 | Wed, Aug 8 2018 |  |
 | Happy Birthday: Nikki & Zach L |
| 40/200 CHIPPER 8/8/2018 | SKILL WORK 8/8/18 | WARM UP 8/8/18 |
40/200 CHIPPER 8/8/2018
(Time, Rx+, Rx2, Rx3)
FOR TIME
40 KB Tater (53#/35#)
200 m Run
40 Wallballs (20#/10'-14#/9')
200 m Run
40 Goblet Lunges (53#/35#)
200 m Run
40 Box Jumps (24'/20')
200 m Run
40 KB Swing (53#/35#)
Goal: Sub 17, cap OFF at 21 mins
Rx+: 70#/53#, 30#/10'-20#/9', 30'/24'
Rx: As written
Rx2: 35#/26#, 14#/9'-10#/8', step ups allowed
Rx3: 26#/20#, Sub Goblet Squat, Bodyweight Lunge, Russian Swings, Pushball 14#/9'-10#/8', 20'/16'
| 1st | 16:20 Rx | Kaddie Wed, Aug 8, 2018 | | 2nd | 17:55 Rx | Alyssa C Wed, Aug 8, 2018 | | 3rd | 20:46 Rx | Janelle Wed, Aug 8, 2018 | | 1st | 14:20 Rx | Scott Chr Wed, Aug 8, 2018 | | 2nd | 16:30 Rx | Deven D Wed, Aug 8, 2018 | | 3rd | 17:30 Rx | Grant H Wed, Aug 8, 2018 |
| Shawn P | 16:33 Rx2 | | | Steve M | 17:31 Rx | | | Grant H | 17:30 Rx | | | Janelle | 20:46 Rx | | | Alyssa C | 17:55 Rx | | | Katheryn | 20:21 Rx2 | box jumps | | Vince | 14:25 Rx2 | | | Cherise | 21:00 DNF Rx | 30 KB shy | | Brian C | 19:52 Rx | | | Kou | 17:45 Rx3 | Women's Rx2 without stepups :D | | Kaddie | 16:20 Rx | | | Deven D | 16:30 Rx | | | Scott Chr | 14:20 Rx | | | Keith C | 19:24 Rx2 | | | Jonathan A | 17:00 Rx2 | |
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SKILL WORK 8/8/18
(Reps)
EMOMx4 Rounds
Min 1: Shoulder Taps-20 reps
Min 2: Strict HSPU-3-5 reps+Push Ups-10 reps
Min 3: 30 secs MR Kipping HSPU
Min 4: Rest
Scale push ups to make them a challenging set. This may include adding weight, doing a clapping style, or adding a deficit.
Rx+: Sub 10 m Handstand walk, Add a deficit for HSPU's
Rx: As written
Rx2: Sub Pike Push Up for strict HSPU, 2 abmats for kipping HSPU
Rx3: Sub handstand or incline hold, knee down push ups, 1 wall walk
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WARM UP 8/8/18
(Check In)
FOAM ROLL- Lats, Upper and Lower Back, Quads, Calves
Jog-200 m
Russian Swing-10 reps
American Swing-5 reps
Goblet Squat-10 reps
SA KB Press-10 reps each arm
Goblet Lunge-10 reps
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YTWL-10 reps Each Position
Plank-30 secs
Push Ups w/ Slow Eccentric-5 reps
Reverse Plank-30 secs
Spiderman to Hammy (flex foot in hammy to stretch calves)-30 secs
Spell I LOVE PUT IT UP w/ each foot
Wall Walk w/ Handstand Hold at Top-2 Reps+15 Second Hold
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Brief Skillcon!
COOLDOWN
Shoulder Smash w/ Barbell- 2 min R/L
Saddle Pose-2 min
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