Chipper
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 s2oh
10 ctb
155/95, 115/75, 95/65, 75/45
Thursday 2.15.18
Warmup
0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats
Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats
185/135, 135/95, 115/75, 95/55"
Tuesday 2.13.18
Warmup
bike 3 min
4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups
Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1
WOD
30-35 review and set up
35-50
On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks
rx 155/105 mrx 115/75
Post reps completed each round
Monday 2.12.18
Warmup
Warm up 0-10
bike or row for 3 - 5 min
10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back
coach led wod specific mobility movements
Strength / Skill
skill 11-20
Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause
WOD
prep/review 21-28
wod 30-50
5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows
53/35, 44/26, 35/18