Today, we will be performing a chipper style WOD. In a chipper, you complete all the reps of one movement before continuing on to the next movement. In this way, you slowly “chip” away at the workout. As always, modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your personal 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 as prescribed (Rx):
Rx:
For time:
15 wall ball squat cleans (20lb, 14lb)
400 meter row
15 wall ball squat cleans
30 American kettlebell swings (53lb, 35lb)
15 wall ball squat cleans
20 pull-ups
15 wall ball squat cleans
10 inchworms
15 wall ball squat cleans
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:
10 wall ball goblet squats (10lb, 10lb) or air squats or sit-to-stands
400 meter row
10 wall ball goblet squats or air squats or sit-to-stands
30 Russian kettlebell swings (20lb, 15lb)
10 wall ball goblet squats or air squats or sit-to-stands
10 ring rows
10 wall ball goblet squats or air squats or sit-to-stands
5 inchworms
10 wall ball goblet squats or air squats or sit-to-stands
Perhaps something between the Rx 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:
15 wall ball squat cleans (14lb, 10lb)
400 meter row
15 wall ball squat cleans
30 American kettlebell swings (35lb, 22lb) or Russian kettlebell swings (53lb, 35lb)
15 wall ball squat cleans
20 jumping pull-ups or band-assisted pull-ups
15 wall ball squat cleans
10 inchworms
15 wall ball squat cleans
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 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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