Skill:
Overhead Squat
5 x 3
Add weight from last Monday, doesn’t have to be a ton of weight.
Even 2 lbs is substantial. By now if you are adding 10 lb plates you are going way too light.
Workout:
TRIPLE-G CHIPPER
This wod is from the 2017 Games. You’ll be shocked too hear the best time was 10 minutes and 46 seconds. NO, this is not a misprint it’s just fucking insane. The worst score was 20 minutes, there was a 15 minute cap so the last place went over the cap by 5 minutes.
With this said, here’s what you should do:
Scale and modify the shit out of this wod so you can finish in under 15 minutes.
Here’s what you don’t do:
Spend 30 minutes on this wod
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 100-lb. dumbbell
F 70-lb. dumbbell