Harlem Chipper

Once again its the end of the week. We had some tough Wod’s this week and a decent rest or slow day yesterday in preparation for the Chipper today. The inspiration for this Wod came from a huge supporter/sponsor for Wheelwod, Syn Martinez and AfroBrutality. Listening to Syn talking about Barbell Chippers ON SQUATS & EXPRESSO and light vs heavy, purpose of the workout got me inspired to put one together for the #Wheelwodnation.

So without wasting anymore words lets go after this “Harlem Chipper” Wheelwod style:

Buy In:

1 mile wheel

slow and easy pace to get warm.

800m wheel

Medium pace

400m wheel

fast pace

FOCUS:

FOCUS:

Weighted Pull Up APRE – week 1

6 Reps 50% of 10 Rep Max

3 Reps 75% of 10 Rep Max

ME 100% of 10 Rep Max

ME Based off of 3rd Set

work off numbers from last week

if you got less than 10 by 3 or more on final set then start 5-10lbs lighter this week

if you got 8-12 start at finishing weight and if you got 13 or more on final set go up 5-10lbs to start.

***unless your just starting then find a 10 rep max and get started***

WOD: 18 min cap

10 Snatch from floor

15 Hang Snatch (from boxes or Lap)

20 Cleans From Floor

25 Hang Cleans (from boxes or Lap)

20 Shoulder Press

15 Snatch Grip Behind Head Shoulder Press

10 Floor Press

Rx’d 95/75

Scaled 75/55

Have a Kick ass weekend

get out and enjoy the Spring!

Stouty