Chipper | Martial WOD

Sprint

Posted in Chipper, MetCon, WOD by Lak Loi On August 28, 2016

Running WOD 1 min Sprint, 10 sec rest; 1 min Sprint, 20 sec rest; 1 min Sprint, 30 sec rest; 1 min Sprint, 40 sec rest; 1 min Sprint, 50 sec rest; 1 min Sprint, 60 sec rest

Hard Core – Bruce Lee Fitness Challenge

Posted in Chipper, Hero, WOD by Lak Loi On August 24, 2016

5 rounds for time 10 x Crunches; 10 x Leg raises; 10 x Sitting twists; 10 x Heel taps; 10 x Bicycle crunches; 10 x Hundreds Crunch Leg Raise Seated Twist Heel Taps Bicycle Crunch Hundreds

Cindy

Posted in Chipper, WOD by Lak Loi On August 23, 2016

20 min AMRAP 5 Pull ups; 10 Press ups; 15 Air squats Regular Press-Up

Annie

Posted in Chipper, WOD by Lak Loi On August 17, 2016

50-40-30-20-10 reps for time Double unders; Sit ups Sit-Up

KB WOD

Posted in Chipper, Strength, WOD by Lak Loi On August 10, 2016

For time 51 x KB swing; 51 x KB sumo deadlift high pull; 51 x KB snatch; 51 x KB back extension

Clark Kent vs. Peter Parker

Posted in Chipper, WOD by Lak Loi On August 4, 2016

For time 10 x Forward rolls; 15 x Spiderman press-ups; 20 x Supermans; 25m x Crab crawl; 30 x Broad jumps; 35 x Double unders; 40 x Knee tap crunches; 45 x Mountain climbers; 50m Sprint run Forward Roll Spiderman Press-Ups

Tri WOD

Posted in Chipper, Gymnastics, MetCon, Strength, WOD by Lak Loi On July 17, 2016

5 rounds for time Row 500m, 400m, 300m, 200m, 100m (each round); 10 x Back squats; 5 x Handstand press-ups Head Stand

Kicking – Bruce Lee Fitness Challenge

Posted in Chipper, Hero, WOD by Lak Loi On July 10, 2016

20 min AMRAP Side kick; Hook kick; Spin kick; Rear & front push kick; Heel kick Lead Hook Kick Rear Hook Kick Push Kick

Push It 400

Posted in Chipper, WOD by Lak Loi On July 3, 2016

For time 200 x Wall push-offs; 200 x Rope jumps with alternating feet

Coco 300

Posted in Chipper, WOD by Lak Loi On June 28, 2016

For time 100 x Double unders; 100m Chimp walk; 100 x Cocorinha squat Chimp Walk Cocorinha Squat