Wednesday - WOD 194 - Lurong Chipper

Group warm up:

Dived the class into even groups:

then complete the following individually

30 feet lunges

30 feet high knees

30 feet shuffle

30 feet bear crawl

10 Cs and Ds (kipping movement)

After the Lurong chipper is over, use rest of class time to work on a 1RM Snatch

Lurong Chipper 15 minute time cap:

50 Wall Balls | Med Ball Cleans
50 Dumbbell Snatches
50 Pistols | Single Leg Squat Touchdowns | Air Squats
50 Chest 2 Bar PU | Pull Ups | Ring Rows

Movement Details - Men

Level III (3)
50 Wall Balls- 20 lbs at 10'
50 Dumbbell Snatches (alt. arms) at 70 lbs
50 Pistols (alt.legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 20 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Single Leg Squat Touchdowns (alt.legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 20 lbs
50 Dumbbell Snatches (alt. arms) at 25 lbs
50 Air Squats
50 Ring Rows

Movement Details - Women

Level III (3)
50 Wall Balls- 14 lbs at 9'
50 Dumbbell Snatches (alt. arms) at 50 lbs
50 Pistols (alt. legs)
50 Chest to Bar Pull Ups

Level II (2)
50 Wall Balls- 14 lbs at 8'
50 Dumbbell Snatches (alt. arms) at 35 lbs
50 Single Leg Squat Touchdowns (alt. legs)
50 Pull Ups

Level I (1)
50 Med Ball Cleans at 14 lbs
50 Dumbbell Snatches (alt. arms) at 15 lbs
50 Air Squats
50 Ring Rows

For details on movements, see the link below
https://challengeseries.lurongliving.com/champ15/blog/announcements/the-50s-chipper-release-987e9387