“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
