Warm Up-
200m run
javorek barbell complex @ 65lbs
- pushups
+ 6 box jumps
+ 6 swings
+ 6 wall ball
+ 6 pullups
+ 6 burpees
Work- Tests 7 and 8
1. Max Box Jump Height
2. The Shop Chipper
"The Shop Chipper"
One round, top to bottom, for time of:
10 Deadlift @ 135 / 65
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 135 / 65
20 Swings @ 53 / 35
10 Front Squats @ 135 / 65
20 Box Jump @ 24" / 20
10 Pushpress / Jerk @ 135 / 65
20 Pullups
10 Back Squats @ 135 / 65
20 Burpees
Scoring is as follows:
- Max Box Jump Height (flat footed, no steps)
(5) 48" or better
(4) 45"
(3) 42"
(2) 39"
(1) 36"
- "The Shop Chipper"
(5) sub 8:00 or better
(4) sub 9:00
(3) sub 10:00
(2) sub 11:00
(1) sub 12:00
Post box jump height and chipper time to comments
Row 1:37.2 score 3
ReplyDeletestrict pullups 8
tied what I recall to be my pr on pullups still 0 points.
Rowing has gotten slower, lack of work in both these areas is pretty evident.
The Shop Chipper, 13:57.
ReplyDeleteThis is the first time I have done this workout as a standalone WOD. The weeks worth of max efforts has taken a severe toll on my body and my mind. The difficulty started in wall ball, and continued through to the end of the workout. My only objective of this workout was to go slow enough to keep my breath, and fast enough to finish under 12 min. I failed part 1 during the box jumps, and put the nail in the coffin after the pullups when I couldnt lift the bar over my shoulders to do the back squats. After the workout I did a 36" box jump in case I did not have time to do my box jump max. Not looking forward to the rest of the day or any future workouts this week. Out
Chopped by the chipper I would have quit at the pushpress but i finished....kind of
ReplyDeleteIt is amazing what varied intense work out over a long period of time can give you, and one of the things that I enjoy most is the ability to recover rapidly. Ready for more now, bring on events 8, 9, and 10. Then looking forward to breaking in the new building properly.
ReplyDelete7 of 10 done. What a rough week, and I haven't even done the chipper yet. A little dissapointed in my box jump results but it gives me something else to work on. As long as I don't continue tearing up my shins, that crap hurts.
ReplyDeleteBox jump results so far...
Worlock 42" (3)
Beastmaster 42" (3)
Clint 42" (3)
Cabana 40" (2)
Trickle 36+ (1)
I think a couple of us may try for more over the weekend. Trickle nearly got 39 and I was close at 45.
The Shop 10 is definitely a brutal set of tests. Especially when done in the same week.
Not sure on chipper times from today but I know worlock is the only one to have improved and he did it in 10:17
I am not looking forward to that one after watching it done so many times.