Thursday, April 11, 2019

“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#

11 thoughts on “Thursday, April 11, 2019”

  1. Jeremy Fullingim

    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

  2. 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)

  3. 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

  4. 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!!

  5. 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

  6. 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.

  7. 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

  8. 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

  9. 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

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