Saturday, March 1 2025

“Timed Chipper” by DB

In Front of a Clock Set for 39 minutes:

5min of – Row or Bike for Calories

Rest 1min

4min of – Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

Rest 1min

3min of – Bar Facing Burpees

Rest 1min

2min of – Ground to Overhead 135/95 RX+155/105 MRX 95/65

Rest 1min

1min of – Box Jumps 24/20” RX+30/24” MRX 20/18″

Rest 1min

1min of – Toes to Bar or Wallball Sit-ups

Rest 1min

2min of – Hang Squat Cleans

Rest 1min

3min of – Handstand Push-Ups or Shoulder to Overhead

Rest 1min

4min of – Muscle-Ups MRX Chest to Bar Pull-Ups

Rest 1min

5min of – Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′

*Score is total reps from all exercises*

**Athletes Choice to Start at Top or Bottom**

Core & Guns Development

2×20 Parallette or Dumbbell Mountain Climbers

2×10 Weight Plate Curls

2×10 Double Kettlebell/Dumbbell Curls

CFHSV RUNNING & ENDURANCE WOD:

400m run, rest 1 minute

2 x 100m sprint, 100m recovery walk between efforts

800m run, rest 1 minute 30 seconds

4 x 100m sprint, 100m recovery walk between efforts

1200m run, rest 2 minutes

6 x 100m sprint, 100m recovery walk between efforts

800m run