Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “DESCENDING CHIPPER”
-100 Wall Ball
-75 Barbell Push Press
-35 Toes to Bar
-25 Devil Press
Men: 40# DBs or 95# Bar
Women: 25# DBs or 65# Bar
Customizations:
WALL BALL: Single Dumbbell Thruster* (Men: 40# / Women: 25#)
PUSH PRESS: Dumbbells or Barbell
TOES TO BAR: Knee Ups, 50 Weighted Sit Ups* *Note higher reps for Weighted Sit Ups!
Goal: Under 18 Minutes
*Devils Press- 1 Burpee with DB’s, then stand up and DB swing overhead= 1 REP
Coaches Notes
This fun little chipper – gets more fun the deeper into it you get, and those final devil press are just the icing on the cake. Plan on the wall balls taking 4-6 minutes. And the push press around 3 minutes. That gives you 9-10 minutes or so to finish the rest!
On those wall balls, make sure you are getting low in the squat and really using that leg drive to help you throw the ball! This will help save the shoulders for the push press and devil press!
Wall balls for this level must be 9′ or higher for men / 8′ or higher for women.
For this level, if you don’t have a ball, you may also do single dumbbell thrusters. Use the same weight as listed for the push press.
You may use a barbell or dumbbells for the push press. On this movement also use your legs to help you drive the weight up, and make sure you finish with the elbows locked out and the biceps by the ears. Don’t be afraid to break where needed, just keep the breaks short!
For the “abs” movement – you may choose actual toes to bar, or weighted sit ups. If possible – give the toes to bar a try! Small sets – and chip away! If doing weighted sit ups – use a single dumbbell that is the same as the weight listed for the push press. Make sure the weight touches the ground behind your head with arms straight at the bottom and come up to have it touch your toes at the top. (Just don’t smash them.). Feel free to anchor your feet if needed.
Find a steady pace on the devil press! You shoulders will be pretty spent at this point – so really stand up hard and fast to use the hips as much as possible. Chip away and get it done!