WOD: Wednesday, July 8th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side 

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Workout: Chipper 

  • 20 DB/KB Hang Power Cleans (Per side) 
  • 40 Ab-Mat Sit Ups
  • 60 Mountain Climbers (Per side)
  • 800 Meter Run
  • 60 Mountain Climbers (Per side)
  • 40 Ab-Mat Sit Ups
  • 20 DB/KB Hang Power Cleans (Per side)

BARBELL OPTION: Chipper 

  • 20 Hang Power Cleans (115/85)
  • 40 Ab-Mat Sit Ups
  • 60 Mountain Climbers (Per side)
  • 800 Meter Run
  • 60 Mountain Climbers (Per side)
  • 40 Ab-Mat Sit Ups
  • 20 Hang Power Cleans (115/85)

WORKOUT FLOW: 

  • Workout is for time. You will complete all the reps for the movement at hnd before moving on to the next one. You will start with 20 Hang power cleans (DB/KB OR Barbell), then 40 ab-mat sit ups, 60 mountain climbers (per side), 800 meter run, and then back to 60 mountain climbers, 40 ab-mat sit ups, and finish off with another 20 hang power cleans. 

EQUIPMENT MODIFICATION:

  • DB/KB Hang Power Clean – Find a weighted object that allows you to complete this motion correctly. I would recommend a jug or water or a book bag. 
  • 800 Meter Run – If you have not mapped out the distance then complete a 2 minute run away from your start point and a 2 minute run back. If you do not have the availability to run then complete 300 high knees instead. 

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Core: 5 Rounds 

  • 30 Russian Twists 
  • 30 Side Crunches