WOD

“Fight Gone Chipper”

For Time

60 Wall Ball Shots 20/14
60 Sumo Deadlift High Pulls 75/55
60 Box Jumps 20”
60 Push Press 75/55
60 Cal Row

WOD:

As many rounds as possible in 20 minutes.

30 Sit Ups
15 Hang Power Snatch
20 V-Twists(L+R=1) 35/25
10 Overhead Squats
10 Ring Dips
5 Snatch Balance

WOD:

Tabata Push-Ups
Rest 1 min
Tabata Kettlebell Swings 53/35
Rest 1 min
Tabata Air Squats
Rest 1 min
Tabata Handstand Push-up
Rest 1 min
Tabata Ring Rows

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

WOD:

For Time

75 Thrusters 75/55

On the 0:00, 3:00, 6:00, etc…

90 Double Unders
15 Burpees

WOD:

“Samuels”

5 Rounds for Time of

12 Pull Ups
23 Box Jumps 20”

Athletes must complete a total of 85 Power Cleans 135/95lbs throughput the workout, to be broken up in any manner, any sets they choose.

WOD:

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 8 reps
12 Russian KB Swings, 2 pood
20 Double Unders

WOD:

As many rounds as possible in 5 minutes of

18 Sit Ups
9 Deadlifts 185/125

Rest 2 minutes

As many rounds as possible in 5 minutes of

10 Toes Through Rings
5 Deadlifts 225/155

Rest 2 minutes

As many rounds as possible in 5 minutes of

6 Toes to Bar
3 Deadlifts 275/185

Rest 2 minutes

Accurate 5 minutes in plank (elbows)

WOD:

10 Rounds for Time of

10 Push Ups
20 Air Squats

WOD:

On a running clock

Min 0-9:00

Find your 1 Rep Max Cluster

Then

Use 75% of the Cluster 1 Rep Max

5-8-13 reps of
Front Squat

20-32-52 reps of
Jumping Pull Ups

WOD:

For Time

30 Kettlebell Swings 53/35
30 Pistols
30 Pull Ups
30 Wall Ball Shots 20/14
30 Handstand Push Ups

When the clock starts and every minute on the minute complete 10 Box Jumps 20”