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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.

Coach’s notes:

Post time to complete A and notes for post-workout to comments.

WOD Leaderboard
Comments: 1

Monday, May 30, 2022

“Murph” - For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Monday, May 23, 2022

“DEL” - For time:

25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, April 28, 2022

For time:
10 wall walks
30 box jumps (20/24 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

Stretch or work on inverts with any time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Tuesday, March 29, 2022

For time:

18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Tuesday, March 1, 2022

“Filthy 50”

For time:

50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Thursday, February 3, 2022

For time complete:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

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 Leaderboard
Comments: 1

Saturday, 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

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

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
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