The Iron Curtain Chipper (Scaled)10 Over Head Squat (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10′, not above or below)
60 Double Unders
70 Sit-ups (Abmat, unanchored, chest touches thighs)
800 m Run
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10′, not above or below)
60 Double Unders
70 Sit-ups (Abmat, unanchored, chest touches thighs)
800 m Run
Scale up to 115/75, replace OHS with squat snatch, pull ups c2b, start with 5 rope climbs.
23:29 Rx
Used Olympic shoes which helped a lot on the overhead squats and squat cleans. Feeling more comfortable getting low in the squat. Lost some time switching to running shoes but i probably would have been catching my breath there anyway.
21:39 – scaled 3 barbell sets to 75#
shaved 4:00 off my November time for this WOD
about ready to move up to 95# OHS
Scaled up version: 5 rope climbs to start, 115lb bar for all including squat snatches, CTB pullups.
29:20. Brutal. One of the hardest we have done (Eva, badger, Hansen come to mind). The only thing that would make it harder is doing it in July.
W/U
30 dub x 2
30 lunges x 2
20 ghd sit up x 2
20 hip ext x 2
BACK SQUAT (185) BW 180
max reps in 5 minutes=40
10,8,6,6,10
max dubs in 5 minutes=? lost count
Squat 2 reps on the minute for 10 minutes. 315#
jealous of all doing the chipper – still nursing foot sprain; gradually getting better
Rest
Wrist still jacked.
10 min AMRAP Row 2k and max dubs
86 dubs (rowed 2k in 7:24)
rest 5 mins, then ran 800 m
K2
used 45lb bar/all else rx’d
22:27
25:55 (I think) w/ 75 pound barbell. Tuck jumps instead of dubs.
Fun stuff.