“Chelsea”
EMOM for 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*If athlete falls behind on maintaining a round EMOM then it becomes a 30 minute AMRAP*
*If athlete made all 30 rounds last time then add 1 rep to all movements*
Compare to September 29, 2022.
WOD
Modified
EMOM for 20 minutes
5 Kipping pull-ups
10 Push-ups
15 Squats
Completed all 20 rounds
rest 1 minute
Bar hang=2:31
Rest 1 minute
Plank hold=2:01
Total time=4:32
WOD: EMOM 30 minutes
15 rounds 5-5-15
5 rounds 5-5-10
10 rounds 3-4-10
130 pull ups
140 push ups
375 squats
1:20 bar hang
2:10 plank hold
30 rounds 3 pull ups, 7 push ups, 10 AS
Hang: 2:10
Plank – 1:01
Wod RX: all rounds completed unbroken
Finisher: 3:30
Hang: 1:15
Plank: 2:15
3 kipping swings switched halfway to 3 ring rows
5 push ups (3 rounds on knees)
7 squats
Bar hold 43 seconds
Plank hold 1 minute
WOD modified 15 +13
5 pull-ups
10 pushups
15 squats
Rest 20 secs after every round
Finisher
Bar hang 1:40
Plank 1:00
“Chelsea” Rx’d
29/30
*muscle failure on push-ups at the end
Finisher:
rest 1 minute
Bar hang=1:00
Rest 1 minute
Plank hold=1:02
Total time=2:02
Chelsea RX – AMRAP
23 rounds + 4 pull ups
Hang – 2:00
Plank – 1:00
30 min AMRAP
3 pull-ups
7 pushups from knees
10 alt stationary lunges
Total = 20 rounds = 400 reps
Hang from bar 1:00
Plank hold 1:02
WOD
30 min AMRAP
5 Kipping pull-ups
10 Push-ups
15 Squats
-15 rounds
rest 1 minute
Bar hang=1:00
Rest 1 minute
Plank hold=1:00
Total time=2:00
2, 5, 10
10 rounds emom, plus 11 rounds
10 second hand
60 second plank
3 5 7 first 8 rounds then did 3 5 5 twice every three minutes for 8 rounds then finished once every two minutes.
Just over 1 min ea on finisher
Chelsea
Completed all 30 rounds
Bar hang 1:00
Plank 1:00
Wod 3/7/10
30 rounds
Bar hang 1:40
Plank hold 4:50
WOD
5 Pull-ups *butterfly
10 Push-ups
15 Walking Lunges 15# DB (4 rounds Toe-to-Rig)
16 Rounds
Bar Hang: 2:32
Plank: 3:00
WOD EMOM
5 C2B
6 Ring Dips
7s Jumping Lunges (14 alternating)
– 20 rounds in 21 minutes (rest minute 16)
(A round every other minute for remaining time)
Total: 24 rounds
1:30 minute bar hang
2:30 minute plank hold
7 miles in am (with 6x800m)
“Chelsea” as rxd
Completed all 30 rounds
Butterfly pull-ups, all push-ups 6-4
41-44 seconds per round
“Finisher”
Bar hang: 2:29
1 min rest
High plank hold: 6:31
Total: 9:00
Awesome job on that plank hold, G!
Strong Georgie!
“Chelsea” – 3 pull ups / 6 push ups / 9 squats
Completed all 30 rounds
“Finisher”
Bar hang: :49
1 min rest
High plank hold: 1:01
Total: 1:50
stud filled noon class – shout out to georgie – awesome job, today! thx breck
WOD w/ Kipping PU: 17 Rounds (AMRAP)
1:00 Bar hold
1:00 Plank
Better than 2022 by a few rounds.
“Chelsea” as rxd
Completed 24 rounds
Chelsea as RX’d
Completed all 30rds in 34s or less
Bar hang 1:11
High plank 2:15
RX: 20 rounds, then rest min 21st, 24th and 28th, total 27 rounds
Plank: 90 seconds
Bar hang: 90 seconds
Total: 3 min
Massive mix of things to replace air squats for my knee
Stuck with EMOM through 9 – AMRAP after that
Strict banded pull ups
Box push ups – yellow box
Mix of leg mods
9 rds
3 pull ups – 6 push ups – 8 single leg box step ups – 12”
3 rds
3 pull ups – 6 push ups – 6 left leg Cossack squats
5 rds
3 pull ups – 6 push ups – 10 sit ups
4 rds
3 pull ups – 6 push ups – 8 single leg box step ups – 12”
Could’ve gotten 2 more rounds but bands broke during pull ups. Super fun.
Chelsea
Completed as written
Skipped hang from bar – hand is shredded
2:00 minute high plank hold
Chelsea RX’d
Completed each min
Bar hang 2:14
No plank
Completed all rounds with 3/6/9
Hang 1:03
Plank 1:00