Archives: Chipper
Friday, June 10, 2022
A. For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Post-workout:
3-5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.
-Rest as needed between sets.
Friday, December 24, 2021
12 rounds for time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Coach’s notes:
This one can all be done at home!!!! Grab the family and post time to complete to comments.
WOD LeaderboardSaturday, October 16, 2021
In partner’s complete:
200 KB (any style) Box Step Overs, while your partner holds a KB in the front rack – 20” and 1.5/1.0 pood, then
150 KB Swings while your partner hangs from the bar, then
100 Cal Row, while your partner holds a plank, then
50 Synchro KB Sumo Deadlift High Pull, then
25 KB Turkish Get-ups, while your partner holds a KB Zercher style
Saturday, June 19, 2021
In partners complete:
50 Synchro (or over rig) Wallballs (50 each)
50 Alternating Pull-ups (25 each)
50 Synchro Barbell Power Snatch
50 Alternating Bear Crawl – 10 ft. (forward/reverse there and back = 1)
50 Synchro Barbell Overhead Squat
50 Alternating Cal Row – divide as you see fit
50 Synchro Deadlift
50 Alternating Barbell Back Squat
50 Synchro Double Unders
50 Alternating Box Jumps
Coach’s notes:
Use the same bar/weight for all barbell movements. Post time to complete to comments.
WOD Leaderboard