Today we will be performing a chipper style WOD ("Workout Of the Day"). In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the repetitions. As always, personalize today’s workout to your current fitness level. You know your body best! Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
100 foot bear crawl
30 calorie row
100 foot bear crawl
30 box jumps (24in., 20in.)
100 foot bear crawl
20 calorie row
100 foot bear crawl
20 box jumps (24in., 20in.)
100 foot bear crawl
If you are new to this type of workout, please scale both the movements and the number of repetitions to your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
50 foot bear crawl
20 calorie row
50 foot bear crawl
20 box jumps or box step-ups to a comfortable height
50 foot bear crawl
15 calorie row
50 foot bear crawl
15 box jumps or box step-ups to a comfortable height
50 foot bear crawl
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
100 foot bear crawl
25 calorie row
100 foot bear crawl
25 box jumps to a comfortable height
100 foot bear crawl
20 calorie row
100 foot bear crawl
20 box jumps to a comfortable height
100 foot bear crawl
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total amount of time it takes you to complete today’s WOD. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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