Record weight/reps
Superset w/
Half Kneeling SA DB OHP x 6-8/Arm
For Time:
Buy In: 500/425m Row
Into
5 Rounds
10 Alt DB Snatch
50 Double Unders
Record total time
3 Rounds
Spiderman Lunge w/Reach x 6
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Pause Goblet Squat x 8
Record weight/reps
Continuing to build off of 4/14 and 4/7.
EMOM 16
Min 1) Toes to Bar x 12
Min 2) DB Walking Lunge x 20 (10/leg)
Min 3) Bike x :40
Min 4) Rest
Record bike calories for each round
Record weight used
Refer back to 4/13 (sets of 6).
4 Rounds
2:30 Work / :30 Rest
200m Run
5 Deadlifts
5 Hang Power Clean
5 Shoulder to Overhead
Max Double Unders (Time Remaining)
Score total double unders
Remember to scale according to your weakest movement (dont worry if your deadlift is light, you will have more opportunity this week to handle some heavier weights).
Teams of 2
For Time
20 Round Relay (10/each)
Bike x 10/7
Double Under x 30
Front Squat x 6
Record total time
2 Rounds
PVC Pass Throughs x 10 /Single Arm Circles x 5/Arm
Cat/Cow x 10
Wall Walks x 3 (without the belly flop)
Active Bar Hang x :20
Into
4 Rounds
Bike x 1:00
Hang Power Clean x 5
Shoulder to Overhead x 5
(Building the Bar through your rounds)
Start with super light or empty bar here.
Every 1:30 x 20 Rounds
3/2 Handstand Pushups
2 Power Cleans
3 Chest to Bar
Record weight used
Very fun workout today. We can make this pretty specific to fit everyone. Lots of higher skill work to get through, don’t shy away from this one!
3 Rounds
10/8 Cal Row
Inchorm into Pushup x 5
Pull Apart x 12
Record weight used
Refer back to 4/8 (should be striving to hit something heavier).
EMOM 30
Min 1) Row x 12/10
Min 2) Burpee x 8
Min 3) Situp x 12
Record totals for each category
Round 1 : Total Cals on tower
Round 2 : Total Burpees
Round 3 : Total Situps
Wanted to get the barbell out of your hands for a bit today. This is a throw back from years back (I’m sure some of you will recognize it). Great opportunity to work on work capacity and some solid volume for your midsection.
Record sets/reps/weight
Refer back to 4/7
AMRAP 3
5 Thrusters
5 Pull-Ups
1:30 Rest
AMRAP 3
10 Reverse Lunges
30 Double Unders
1:30 Rest
AMRAP 3
5 Thrusters
5 Pull-Ups
1:30 Rest
AMRAP 3
10 Reverse Lunges
30 Double Unders
Record total reps for EACH AMRAP
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Cat/Cow x 10
Wall Slides x 8
3 Rounds
Row x 1:00
Strict Press x 3
Push Press x 3
Push Jerk x 3
Record weight for all four sets
(Same weight across)
AMRAP 7
Bike x 8/6
Toes to Bar x 10
Bike x 8/6
Toes to Bar x 9
Bike x 8/6
T2B x 8
Bike
…….
(Continuing reducing T2B by 1 rep each round)
Record round + reps
***3:00 Rest Between AMRAPs***
AMRAP 7
Row x 10/8
Burpee Box Jump Over x 10
Row x 10/8
BBJO x 8
Row x 10/8
BBJO x 7
Row
……
(Continue to reduce BBJO by 1 rep each round)
Record rounds + reps
Record weight/reps
Superset w/
Banded Rotations x 8/Side
Or
Side Plank x :30/Side
1:00 Work / :30 Rest x 6 Rounds
3 Power Cleans
Into
Max Wall Balls (time remaining each round)
Record total wall balls
(Post weight in comments)
Team Wod Chipper
For Time
50/40 Cal Row
40/30 HSPU/Push-ups
50 Front Squats
30 Pull-Ups
50 Lateral Bar Burpees
30 Pull-Ups
50 Front Squats
40/30 HSPU/Push-ups
50/40 Cal Row
Record total time
Break up the work however you like. Only one person may work at a time. Dont want people getting too hung up on the hspu, move to pushups if you begin to struggle or are unable to execute hspu.
