Monday, November 4, 2013

Tuesday - WOD 266 - Chipper


Strength
Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM

WOD
Chipper
For Time:
"Matrix Reloaded"
20 Min Cap (must start from the top down)
10 Pull-ups
20 Burpees
30 Thrusters 45M / 35W
40 Push-Ups
50 Kettlebell Swings 35M / 20W
60 Supermans
70 Wall Ball 20M / 14W
80 Sit-Ups
90 Air Squats
100 Double-Unders (3:1 conversion for singles)

Overtime:
Mobility WOD and Foam Rolling

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