Archives: Chippers
Saturday, October 20, 2018
WOD:
1 round for time of:
40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles
TT WOD – Strength:
A. Deadlift – 5 reps @ 30X1 X 5 sets, rest 2-3:00
B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s
Notes: Increase load per set if possible.
B2. Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s
Thursday, October 11, 2018
WOD:
1 round for time of:
50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.
TT WOD – Strength:
A. Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Monday, August 6, 2018
In partners complete for time:
200 Double Unders
100 Burpees
50 Knees to Elbows
25 D-ball ground to over shoulder – 150#/100#
50 Toes to Rings
100 Box Jumps – 24” for all
200m partner carry
100 Sit-ups
50 Cal Row
25 D-ball ground to over shoulder – 150#/100#
50 Wallballs – 20#/14#
100 Kettlebell Swings – 1.5/1.0 pood
200 Double Unders
Thursday, May 17, 2018
WOD:
2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups
TT WOD – Gymnastics:
A1. Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s
SCALE = off box
Notes: Goal is to establish position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s
B1. Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s
Coach’s notes:
Post time to complete WOD to comments. For TT WOD post all results to comments
WOD LeaderboardThursday, May 3, 2018
WOD
A. Side Shuffle Interval Sprints – 10 reps (touches) X 5 sets, rest 90s between sets.
Notes: Distance is 10 feet, both hands and both feet must cross over line completely and both hands must touch the floor.
B. 1 Round for time of:
50 Kettlebell Swings – 1.5/1.0 pood
40 Burpees
30 Clean and Jerk – 45#/30#/hand
20 Triple Unders
10 Ring Muscle-ups
Coach’s notes: Post time per interval in A and time to complete B to comments.
TT WOD – Gymnastics
A1. Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120
SCALE = off box
A2. Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s
B1. Sotts Press – 10-12 reps X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s
Coach’s notes: Post results for all sets to comments.
