Updated: May 4, 2019
Are you ready to compete?!?!?
Repeat of Average Joe's
WOD 3: Quick Chip
TEAMS OF 3
It was originally 9 minutes but we are doing a ......
12 AMRAP:
10 hang power cleans 9 box jump overs 8 KB American Swings 7 Calorie row
+ At the end of the 12 Min AMRAP
Group has 3 min to work up to a Max Squat Clean
One partner works at a time to complete the chip.
Hang Cleans: RX 135/95
Box Jumps: RX 24/20
KB Swings: RX 55/35
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute