Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
Tag: chipper
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Saturday WOD – Murph
Murph
1.6km Run
100 pull
200 push up
300 air squats
1.6km run
Thursday WOD – bring your long sock and ‘A’ game!
Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm
Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5
Tuesday WOD (CHIPPER)
Metcon
5 Rounds for Time
30 sit up
20 pull up
10 burpee
Assault bike reach 90/70 RPM
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Tuesday WOD 1RM strict press
Strength
strict press
1-1-1-1-1
Super set
ME strict pull up
Metcon
Ladder (add 1 rep to each movement each min)
0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….
Olympic Lifting
Clean and jerk
1-1-1-1-1
Wednesday WOD Push Jerk
Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
Saturday WOD 14th
Metcon
5 Rounds For Time
15 Deadlift 60/40
15 wall ball
15 Push up
3 bar muscle up
Thursday WOD
Strength
Strict pull up
5×3
Metcon
5 Rounds For Time
30 Double under
12 chest to bar pull up
6m Handstand walk
Olympic Lifting
Power snatch T&G
3-3-3-3-3
Monday WOD Floor press and more
Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up
Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15 Knee to elbow
Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1
