Chip Chip Chipper

 

MONDAY 111217

 

AMRAP in 3 minutes of:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

Rest 1 minute

 

AMRAP in 6 minutes of:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

Rest 2 minutes

 

For time:

20 burpees

30 kettlebell swings, 24/16kg

20 toes to bars

30 box jumps, 24/20″

20 shoulder to overhead, 60/45kg

30 pull-ups

20 front squats, 60/45kg

30-calorie row

 

 

Front Squat, Thrusters, & Toes to Bars

 

THURSDAY 021117

 

Front squat 3-3-3-3-3

 

Then,

 

AMRAP in 7 minutes of:

3 thrusters

3 toes to bars

6 thrusters

6 toes to bars

9 thrusters

9 toes to bars

12 thrusters

12 toes to bars

15 thrusters

15 toes to bars

If you complete the round of 15, go on to 18. If you complete the round of 18, go on to 21, etc.

Men use 43kg

Women use 30kg