Wed Oct 5 "Chipper Gone Bad"

Workout of the day

1) Strict Press: 3-5 Sets x 2-4 Reps @ 75-80% with 3-5s Pause just above shoulders on ascent

Move
18 Minute AMRAP:
3-4 Rounds:
25 Wallballs
20 DB Power Snatches
15 Box Jump Overs
10 DB Push Presses
THEN: Row in time remaining

2) “Chipper Gone Bad”
18 Minute AMRAP:
100 Wallballs @ 20/14
80 Single DB Power Snatches @ 50/35
60 Box Jump Overs @ 24/20
40 Double-Dumbbell Push Press @ 50/35
Max Calorie Row in time remaining

Stimulus

1) Pause at 1” above the shoulders on the way up for each rep. Looking to increase load over previous weeks, possibly at expense of reps, sets, and time under tension

2) Goal is to get through the movements with some time left on the clock for a max calorie row. You can choose to halve the volume and do two rounds, or be steady in your pace and see how far you can get