"Bloody Chipper"

For time:
Walk like the Dead: 10 Wall Walks
Grave Burster: 45 Burpees
Brain Toss: 60 Wall Balls
Blood on the Bar: 45 Toes-to-bar
Haul off the Dead: 30 Hang Cleans (60/40kg)
Skull Crushers: 30 Split jumps/Lunges

Partner WOD

6 x 7 min AMRAP with 1 min rest between rounds

Alternate between A and B

A.
I Go You Go
4 Wall Balls
4 KB Snatch (8 DB Snatch)
4 Burpees
4 Pullups

B.
I Go You Go
30 sec ON/OFF Calories (different machine each round)

Your score = Lowest reps and Calories for specific round

YGIG AMRAPit 2x 10min

A)
15 DU/SU
10 Ilmakyykkyä
~Kokonainen kierros ja sitten vaihto

3min tauko

B)
24 Cal konetta
16 Punnerrusta
~Toistot saa jakaa miten vaan

SOUTUMARATON

42,195km row for time

3 rounds for time with a partner:
30 squat cleans (30/42,5 kg)
30 pull-ups
1000m row/1000m ski/2000m C2Bike
– Athletes Ergo together and break up the cleans and pull-ups as needed.

Scaled WOD
3 rounds for time with a partner:
30 squat cleans
30 jumping pull-ups
800m row/800m ski/1600m C2Bike

EMOM 40:
4 rounds:
1: 10/8cal AB
2: 10 WB 9/6kg
3: 10/8cal AB
4: 5-10 T2B
5: Rest

—then—

4 rounds:
1: 10/8cal Ski
2: 30 DU
3: 10/8cal Ski
4: 5-10 Pull-ups
5: Rest

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. ALTERNATING SPLIT SQUAT JUMPS
2. HOLLOW BODY HOLD
3. PLANK with ALTERNATING LEG LIFT
4. MARCHING GLUTE BRIDGE
5. SHOULDER TAP IN PIKE / SHOULDER TAP IN DOWNWARD DOG position / SHOULDER TAP IN HIGH PLANK

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5+5 x RDL *cl/jerk grip + FRONT SQUAT
3+3 x SHOULDER PRESS + PUSH PRESS
3+3 x SQUAT JERK + OHS *jerk/bench/sn grip
2 x DIP CLEAN HIGH PULL *full foot + DIP CLEAN
2 x CLEAN HIGH PULL Above Knee *full foot + CLEAN Above Knee
2 x CLEAN HIGH PULL Below Knee *full foot + CLEAN Below Knee
2 x CLEAN HIGH PULL *full foot + CLEAN
4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
2x[1+2+2]@barbell, 5x[1+2+1]@up to 72-81% sn-%, rest btw sets 2min

CLEAN PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP JERK
*Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
1+2+2@barbell, 5x[1+2+1]@up to 72-81 jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN HIGH PULL *full foot + TALL CLEAN + FRONT SQUAT *fs bottom 2-3sec
2-3x[3+3+3]@40-50% jerk-%, rest btw sets 2min

SLOW PULL CLEAN + CLEAN BELOW KNEE + CLEAN ABOVE KNEE
*slow pull cl: set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.
4-5x[1+1+1]@80-84%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[5+5 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~61-71% jerks

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 BACK EXTENSION *bw/plate yläselän päällä
12+12 BARBELL SIDE BEND + STANDING BARBELL TWIST +weight
20m SUITCASE CARRIES 25% bw *walk slowly

Rest as needed

3 rounds for quality:

12 BB behind the neck strict press @ moderate
12 DDB incline bench row @moderate-heavy
8+8 half kneeling landmine rotations
*rest as needed

DDB incline row:

*Incline row normi penkin etujalan alle koroke.
half kneeling landmine rotations:

12 min for quality:
1-2 set of pulling gymnastic movement
10-15 abmat sit up/ghd sit up
5-15 hsw or 5-10m hsw with 1 piruette half way
*rest as needed

hsw->20-30s hsw practice->20-30s wall hs hold or 2-5 wall walk
Pulling gymastic movement: bmu,rmu,c2b, kipping/strict pull up, banded strict pull up, ring row

hsw piruette:

10 min guided skill: hand stand walk / hand stand

8-12 box pike leg switches / wall facing hs leg switches
6-10 box pike shoulder taps / wall hs shoulder taps
4-6 box pike hs around the world / 20-30s partner hsw / 20-30s free hs / 20-30s hsw

->valitse taitotasoosi sopiva vaihtoehdot harjotteista 2-3 harjoitusta ja tee 1-2 kierrosta.
box pike shoulder taps:

box pike leg switches

box pike around the world:

wall facing hs leg switches:

1-2x partner handstand walk w/stick: