WOD

“Training”

METCON

In 20 minutes complete:
90 Russian KB Swings
60 Burpees to Target
90 Sit Ups
60 DB Step Ups, 20″
Max Calorie Bike

Weight: 53/35, 50/35

MASTERS

In 20 minutes complete:
90 Russian KB Swings
60 Burpees to Target
90 Sit Ups
60 DB Step Ups, 20″
Max Calorie Bike

Weight: 35/26, 35/20

MOVE

In 20 minutes complete:
80 Russian KB Swings
40 Burpees to Target
80 Sit Ups
40 DB Step Ups, 20″
Max Calorie Bike

Weight: 26/18, 25/15

WOD GUIDANCE & GOALS
You have 20 minutes for today’s chipper, AND a 4 min cap per station, so you’re REALLY racing the clock! Choose a weight for the swings that you can continuously swing for at least 20-30 reps. As soon as you complete the swings (under 4 minutes), move immediately to burpees. The burpees will be to a target just above your reach. Continue then to the sit ups and db steps ups. Once you complete the db step ups, in any remaining time (which will be at least 4 minutes) do as many calories as you can on the bike. Record your total cals!

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