“30/30 Chipper”
30sec work -30sec rest -30 work -30 rest
2 sets of 30sec work each exercise
For Total Reps:
-OH Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15
-Hang Power Snatch
-Box Jumps 24/20″ RX+ 30/24 MRX 20/12
-Strict Pull-Ups or Kipping or both
-Over Bar Burpees
-Dumbbell or KB Snatches (1arm 30sec each)
-Strict HSPU or Kipping or both
-KB Goblet Squats
-Knees to Elbow or V-Ups
-SDHP with Barbell or KB
-Row or A- Bike for Cals
-GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
KBs = 55/35# RX+ 70/55# MRX 45/25#
OH plate lunge (35# plate): 10/12 – 22 reps
GHD hip ext: 25/15 – 40
HPS (75#): 15/15 – 30
Box step-ups (20”): 10/10 – 20
Strict pull-ups: 9/6 -15
Over bar burpees: 11/12 – 23
DB KB Snatch (45#): right- 11/left-12
Pushups: 12/12 – 24
KB goblet squats (45#): 12/14 – 26
Knees to elbows: 12/10 – 22
SDHP (75#): 13/15 – 28
Cal row: 10/13 – 23
Total reps: 296
Did not keep track of totals…tried to keep it 10-12 reps per :30 interval.
Exceptions were strict PUs, strict HSPU, KB snatches, and calories (all sub-10)
WOD: MRX’d (Total: 301)
Over the Bar Burpees: 24
KB Snatch: 27
OH Lunges: 31
GHD Hip Extensions: 30
Pull ups: 20
Box Jumps: 30
HSPU: 10 (slow and strict)
KB Squats: 31
GHD Sit ups: 21
SDHP: 32
Hang Power Snatch: 21
Row (cals): 24
Activator – flower bed work for 2hrs
WOD
10 rounds for time
10 push-ups
50 Doible unders
10 burpees
20:38
**ill be more sore from weeding the flower beds – lol!!
WOD MRx (Wall Walks instead of HSPU)
OH plate lunge (35# plate): 9/8 – 17 reps
GHD hip ext: 12/12 – 24
HPS (75#): 12/13 – 25
Box Jumps (20”): 10/12 – 22
Kipping Pull Ups: 15/13 -28
Over bar burpees: 8/6 – 14
DB KB Snatch (45#): right- 9/left-9 – 18
Wall Walks: 3/3 – 6
KB goblet squats (45#): 9/11 – 20
Knees to elbows: 12/12 – 24
SDHP KB (45#): 14/15 – 29
Cal row: 9/11 – 20
Yesterday’s work
BS 9@240
FS 7@210
OHS 5@135
OHS 4@155
FS 2@255
BS 1@325
WOD rx – 5:21 w/ 3 failed mu, not sure what was going on.
OH plate lunges 15#: 10, 10
HP snatch 30#: 12, 12
Box jump 18”: 7, 8
Pull-ups: 7, 7
OB burpee: 7, 5
DB snatch 25#: 10, 10
Handstand hold: 30 sec, 30 sec
Goblet squat: 12, 13
V-ups: 11, 11
KB SDHP 25#: 15, 16
Cal row: 6, 6
BK ext: 17, 16
Rx
OH Lunges- 13, 13
Hang PS- 12, 12
Box Jumps- 15, 14
Strict Pull up- 13, 10
Over bar burpee- 13, 13
DB Snatch- 12, 14
HSPU strict- 8, 5
Goblet squat- 19, 17
Knee 2 elbow- 11, 10
SDHP- 13, 11
Row- 6, 8
GHD- 16, 15
Total: 302
Back Squat: 1@135, 1@205, 1@255, 3@285, 3@285, 3@285
Front Squat: 1@245, 2@225, 2@225
Power Clean: 1@235, 1@215, 1@215
Kipping, DB snatch, wall climbs, v-ups, sdhp w/ kb
Good workout-didn’t keep #’s