Name: Playbook - Obi Vincent - W6/D5 CHIPPER
Uploaded: 2023-03-13T19:53:57.651Z
Duration: 40 min
Description: W6/D5 CHIPPER

Warm Up:
- Band Pull Aparts
- Walkouts 
- Gorilla Squats 
- Squat + External Rotations
- DB Goblet Cossack Squats
- Bike or Row 

Chipper FOR TIME: (BENCHMARK WOD)
Buy In: Double Unders or Single Unders or High Knees
1. DB Hang Cluster
2. Down Up
3. DB Reverse Lunges
4. Pull Ups or Inverted Row
5. TTB or Hanging Knee To Elbow
Cash Out: Double Unders or Single Unders or High Knees

- Band Pull Aparts x10
- Walkouts x5
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- DB Goblet Cossack Squats x12 each side
- Bike or Row x500m @80%

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight Leg Walkout

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla Squats

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Start with a wide stance 
- Push your hips back as you come down toward one side, keeping the opposite leg straight
- Extend your leg to come up and repeat to the opposite side
- Keep your chest up throughout the movement

DB Goblet Cossack Squat (ea)

- Work for time, distance, or calories
- Increase speed as comfortable

Bike or Row @80%

Warm Up

Complete as quickly as you can but make sure to rest as needed and pay attention to your form.. Even if it’s all about being quick and efficient make sure to pace yourself throughout the workout and SCALE down the weights if needed. 

Buy In: 100 Double Unders or 150 Single Unders or 150 High Knees
1. DB Hang Cluster 15-12-9-6
2. Down Up 15-12-9-6
3. DB Reverse Lunges 15-12-9-6
4. Pull Ups or Inverted Row 15-12-9-6
5. TTB or Hanging Knee To Elbow 15-12-9-6
Cash Out: 100 Double Unders or 150 Single Unders or 150 High Knees

(M:2x20-22.5kg/W:2x10-12Kg)

Compare your time from W1/D5

Double Unders: (100 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (150 reps) 
- Jump rope with the rope passing under your feet once with each jump

High Knees: (150 reps)
- Staying in a stationary position run in place with high knees for time or reps

Double Unders or Single Unders or High Knees

(M:2x20-22.5kg/W:2x10-12Kg)

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

DB Cluster

- Get down to the ground and get back up
- Like a burpee without the jump at the end

Down Ups

Pull Ups:
- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Inverted Rows:
- Position a bar in a rack to about waist height
- With your feet elevated and your arms fully extended  
- Your body should be in a straight line from head to heel, hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then lower yourself to starting position

Pull Ups or Inverted Rows

TTB:
- Start by hanging on the bar, kip your body until feet touch the bar

Hanging Knees to Elbows:
- In a hanging position kip your knees up to your elbows

Toes To Bar or Hanging Knees To Elbows

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

Chipper FOR TIME (BENCHMARK WOD)

W6/D5 CHIPPER

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W6/D5 CHIPPER

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