Chipper WOD

 

For time

10 Handstand Push ups

10 KB swings 

20 Kipping Pull ups

10 KB swings

30 KB plank drag throughs

10 KB swings

40 Medball chops (20 R + 20 L)

10 KB swings

50 Squats

10 Ring dips/dips

50 Double Unders

10 Ring dips/dips

40 Medball Chops (20 R + 20 L)

10 Ring dips/dips

30 KB Plank drag throughs

10 Ring dips/dips

20 Kipping Pull ups

10 Ring dips/dips

10 Handstand Push ups

10 Ring dips/dips

 

Sunday Partner WOD

 

In teams of 2 

8 minutes per station, partners switch exercises every minute

  1. Battle Ropes/Jumping lunges
  2. Tire Flips/Overhead Holds 95/65
  3. Sled Push/GHD back extensions
  4. Row/Double Under

Hold this!!!!!

 

Pistol Progressions

5 sets of 8 reps each leg 

In 4 rounds of 40 on 20 off intervals, move through all moves in order each round

1 minute rest between rounds

  1. Pull ups
  2. Right Leg Elevated Plank Hold 
  3. Medball Cleans
  4. Banded Front Shoulder Raise
  5. Left Leg Elevated Plank Hold

Complex

 

20 min to work to max weight in following complex

  1. deadlift
  2. touch and go power clean
  3. push press
  4. front squat

WOD

100 double unders

then

2 rounds

20 band resisted push ups

30 goblet squats 53/35

then 

3 rounds

15 feet elevated ring rows

10 KB Snatches 53/35 R/L

 

Just another WOD

 

Back Squat

4 x 4 

Split Jerk 

5 X 1

WOD

12 Min AMRAP

4 Handstand Push ups

8 Hang Power Cleans 115/85

200m run

sunday

In teams of 2 complete the following in any order 

8 Min AMRAP 3 Min off between rounds

  1. 4 sled pushes #180/90 while partner does wallballs
  2. 10 Strict press 95/65 while partner does active shoulder hang 
  3. 25 Box Jumps while partner does plank hold
  4. 50 push ups while partner does bridge practice

2 year Repeat

 

800 m run

then 10 rounds 

2 deadlifts 275/200

4 chest to bar pull ups

6 hand release push ups

8 American KB swings 70/53

as soon as run is completed 10 double unders  (20 singles) on the even minutes

30 minute time cap

 

Weighted Chin Ups + Chipper

 

Weighted Chin Ups

6 X 2 (strict 60 sec rest!!!!)

WOD

every 2 minutes stop for 30 sec plank hold 

10 toes to bar

20 box jumps

30 pike push ups

40 medball russian twists (count every other)

50 double unders

40 medball slams

30 alternating leg elevated push ups

20 bulgarian split squats R/L

10 chest to bar pull ups

 

Saturday Strongman

 

Stone or Sandbag – 30 ground to shoulder (stone) ground to overhead (bag)

Rest 5 minutes

200m Sled pull 270 / 135

Rest 5 minutes

25 Tire Flips

Rest 5 minutes

100 sit up finisher