All athletes MUST be stretched and ready to go at 8am.
TW's Fallopian Chipper (WOD will be capped)
20 Box Jumps 24"/20"
Carry two 25# plates to a designated area(one at a time)
Load your own bar 95#/65#
20 OHS
Over-Head barbell carry to the next station
20 Push Jerks
OH Barbell carry to third station
20 Dead-lift
Return plates 1 at time
20 straight leg sit ups
20 Pullups
400 meter run
Standards:
Box Jumps- must land both feet on box with hips open and knees locked
OHS- Hip crease below knee and hips must open at top with bar above your head
OH Carry- Bar must be carried over head(elbows locked out) to the next station. You may drop the bar but must stop any forward movement, you can not move forward until the bar is back overhead.
Push Jerk- bar starts at the shoulders and must be locked out above head with knees/elbows locked and ears visible.
Dead-lift- bar starts on the ground and hips open at top (DROPPED BAR= NO REP) Straight leg sit-ups- hands must touch behind your head and both hands must touch the wall
Pull-ups- Chin above bar and arms must return to full extension.
Trial Run took place Friday Morning. Here is your sneak peak to what this might look like and good times to shoot for!
5 comments:
This one has my name all over it! I love me some chippers!! What a way to take this thing out with a bang! Good stuff.
Looks like fun! Best WOD name ever.
ch-ch-ch-chipper!!
The workout happens Fast! 7 min :)
Two of the teams I work with are hosting breakfast at Quakertown Applebees tom morning if anyone wants to join me after TW Fallopian Chipper. These teams of 20 and 26 people will be heading to TN for flood rebuilding in April and to MS for Katrina rebuilding in March.
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