Name: Playbook - Obi Vincent - W3/D2 (CHIPPER WOD)
Uploaded: 2023-10-09T12:35:38.953Z
Duration: 45 min
Description: W3/D2 (CHIPPER WOD)

Trey Coody

Caleb Magee

Charity Magwaza

Zuwi

Clif Moffitt 

halo

Kennia

Gabriel

Was able to do it all 👍👍 it may look daunting at first, but you're stronger than you think.

Samantha

Bake

Lemuel

Corbin

Sónia Martins

Brendan

Changed Clean to ”full clean” took away Launges due to s vad knee, added 100 sit-up. Changed 100 DU to 50 brupee toss 20kg slamball over shoulder

Jens L

Levon Lanius

Jasmine

Wemi

Isaac Stevens

Ruben

Timothy

much harder than predicted. 20 min air bike ride at easy pace for warm-up

Paul

Moises

Mario

Again, some inconsistencies in the workout description.

Balint

David Nucifora

This is what I am talking about 😃😃😃😃

george drakonakis

Warm up:
12 Russian kb swings
11 American kb swings
12 Goblet squat s
12 Kb cleans 
12 Kb snatches

Complete workout for time:
100 RKBS	                        
100 PUSH UPS	                
100 KB CLEANS		
100 KB PUSH PRESS		
100 KB REVERSE LUNGES		
100 KB JUMP SQUATS		
100 DOUBLE OR 150 SINGLE UNDERS (100 High knees if no rope)

M: 1 X 24-26kg  Or	2 X 24-26kg
W: 1 x 10-12kg	Or  2 x 10-12kg

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

- Keep a neutral spine 
- Push your hips forward as you clean 
- The KB should end right above your shoulders

KB Double cleans

KETTLEBELL SINGLE ARM SNATCHES

Warm up

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

KB CLEANS

-With a single kettlebell perform a kettlebell push press
-Repeat for desired reps

Kettlebell push press

Kb reverse lunges

-With a kettlebell in front of you in both hands 
-Perform jump squats taking the kettlebell to the ground with each rep 
-Repeat for desired reps

Kettlebell jump squats

-Jump rope where the rope passed under your feet twice with each jump

Double unders

Chipper

W3/D2 (CHIPPER WOD)

Anthony

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

W1/D1 (DEATH BY EMOM)

Jonathan

W1/D2

Sione

W1/D3 (FUNCTIONAL TRAINING)

Pete

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

W1/D5 (CONDITIONING)

W1/D6

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

W2/D1 (BODYBUILDING & METCON)

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

Alfonso

W2/D6 (FUNCTIONAL SESSION)

W3/D1 (CONDITIONING)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D2 (FUNCTIONAL & CORE SESSION )

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

Shawn

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

Serena

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W3/D2 (CHIPPER WOD)

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