Pic: Angela Clancy

WoD: "Dem Ole Quads Have Some Life In Them Yet!"

800m Block Run

70 Wall Balls (9kg, 10ft / 6kg, 9ftg)

60 Box Jump Overs ()24" / 20")

50 Kettlebell Swings (24 / 16 kg)

40 V-Ups

30 Dumbbell Box Step Overs (22.5 / 15 kg)

20 Ring Dips

10 "Devils Thrusters" (22.5 / 15 kg)

800m Block Run

Rest as needed between efforts.

Before you all have a heart attack about your quads have some faith in them that they will carry you home! 🙂
This WoD is a known as a "Chipper", some will tell you its because you start at one end and move by move you get chewed up & spat out at the other end like a wood-chipper! Well we like to think of it more as you "Chipping" your way through each move until a victorious & glorious finish!
Being that you only hit each move once (aside from the runs) we want you to target large sets/ =How many wall balls can you punch out at there first time you pick it up? Can you go 50 KB Swings unbroken? Howe about them Dips? Challenge yourself to move through in as few sets as possible in each movement.
Oh, and enjoy those "Devils Thrusters"! If you are a fan of the "Devils Press" you will LOVE this one!!
Have fun!
Hold the standards. Form is priority as always.
Scale as needed.

Post your TIME to your Beyond The Whiteboard. account.

oh YES! 🙂