Thursday, March 23 2023

Team Chipper

For Time: (35min cap)
60 Synchronized Kettlebell Swings
30 Alternating Box Jump Overs
30 Synchronized Toes to Bar
30 Alternating Front Squats
30 Synchronized Barbell Push-up MRX Push-up

60 Alternating Deadlifts
600m Synchronized Run/Row or 1.5k Bike

30 Alternating Shoulder to Overhead
30 Synchronized Burpee Pull-ups
60 Partner Passing WallBall Sit-ups

Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kgs

Box Heights = 24/20″ RX+30/24” MRX 20/18”

Barbell Weights = 95/65lbs RX+115/75 MRX 75/55lbs

Wallballs = 20/14lbs MRX 20/10lbs

Synchronized= staying together during the reps; Alternating =partner does 1 rep, when complete other partner does next rep.*

Core Development

15 Weight Plate Ground Shoulder to Overhead 55/45 45/35 35/25
15 Russian Twists
15 Ball Slams (with slam ball) or 20 Calorie Ski Erg

15 Russian Twists
15 Weight Plate Ground to Overhead 55/45 45/35 35/25

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