Fast Chipper

Leighton – Jumping Into the Week Like…

Fundamentals is BACK in September!
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2 Rounds
10 step ups per side with kettlebell on opposite shoulder (foot stays on box)
10 Side hip raises per side with feet on box
10 Single arm extended prone kettlebell row per side on the box
10 Reverse woodchoppers per side seated on the box


30 Shoulder to Overhead (115,75)
30 Toes to Bar
30 Box Jumps (27,24)
30/25 Calories Bike

Level 2 – (95,55)
Level 1 – (75,35), 24,20
ADV – Use 2 (53/35) KBs for STOH, 30 inch box jump

Sub 50/40 Row or 40/30 Ski

Coaches Note: This should be a relatively fast chipper. Pick a weight that you can do at least 10 unbroken for the shoulder to overhead.

Extra Work
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Conditioning Class – 6:30AM Southie Green or 4:45pm Southie Orange
5 Minute AMRAP
10/8Calorie Ski
8 Burpees

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
Bike for Max Calories

2 Minutes Rest

5 Minute AMRAP
100m Run
30 Double Unders

2 Minutes Rest

5 Minute AMRAP
10/8Calorie Ski
8 Burpees


  • Joel Carpenter

    08/07/2018 @ 12:51 pm

    Push Press: 145 x 2
    WOD: 11:00 (95 on the bar all else RX) I learned that 27 inch box jumps are very slow and require all my concentration.

  • Ryan Gould

    08/07/2018 @ 1:07 am

    PP: 115×2….took it super lift and focused on mobility

    WOD: 7:18 @ 115/50 ab-mat sit-ups

  • Sean Flannery

    08/06/2018 @ 10:27 pm

    Extra: 10 rds Rx
    Strength: 185-235#
    WOD: 6:57 Adv

  • Campbell

    08/06/2018 @ 9:15 pm

    Extra Work: 13 Rounds Rx
    Push Press: 215×2, 235×1
    Wod: 5:02 Rx

  • Crowley

    08/06/2018 @ 12:44 pm

    push press: 195
    wod: 6:12 rx

Comments are closed.