New Set every 6 Mins
400/300m Row
50 Double Unders
15 Toes to Bar
X 5
Ripper Chipper12/09/18
For time:
80 Double Unders
80 Kettlebell Swings, 24/16 kg
Overhead Walking Lunge, 20/15 kg, 40 m
40 Double Unders
40 Kettlebell Swings, 24/16 kg
Handstand Walk, 20 m
Housework 21/08/18
Power Clean 1×3 at 65% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 75% 1RM
Power Clean 1×3 at 75% 1RM
Complete as many rounds as possible in 15 mins of:
50 Double Unders
18/12 Assault Bike Calories
15 Dumbbell Hang Squat Cleans, 20/15 kg
11.4 13/08/18
For time:
100 Pull-ups
100 Kettlebell Swings, 24/16kg
100 Double Unders
100 Overhead Squats, 43/29.5kg
Jump City 09/08/18
For time:
Run, 800 m
80 Double Unders
21 Hang Power Cleans, 61/43kg
— then —
2 rounds of:
Run, 400 m
40 Double Unders
15 Hang Power Cleans, 61/43kg
— then —
3 rounds of:
Run, 200 m
20 Double Unders
9 Hang Power Cleans, 61/43kg
Allstar WOD 5
Conditioning
2 Rounds for Time
30 Wallballs
30 OH dumbbell Alt Lunge
60 Double Unders
Rest 3 Mins
Then complete 1 more round AFAP
Fire Storm 18/06/18
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders
Lifting the house down 10/05/18
Strength
Back Squat 3’s
Then
Complex
2 x Clean Pull
1 x Clean
x 4-5 Quality Sets
Chipper 03/05/2018
For time:
100 Double Unders
1 Farmer Carry, 24/16 kg, 80 m
60 AbMat Sit-ups
40 Kettlebell Swings, 24/16 kg
20 Push Press, 70/45 kg
40 Kettlebell Swings, 24/16 kg
60 AbMat Sit-ups
1 Farmer Carry, 24/16 kg, 80m
100 Double Unders
