Chippering on Sunday

Sunday, March 4

Reminder open scores are due by 5pm tomorrow(March 5th) don't wait, get them submitted!

WOD: 10 DB Push Press(AHAP), 20 box jumps 24/20, 40 D/U(3 minutes working on them), 60 Jumping squats, 80 Russian Swings 2/1.5 Strength: 10 min EMOM, 3 Power snatches, odd minutes complete 5 GHD Sit ups(scale number or range if needed)

Strength : 10 min EMOM, 3 Power snatches, odd minutes complete 5 GHD Sit ups(scale number or range if needed)

Recovery: Coaches Choice


wall ball, push up, doubles

Monday, February 26

Submit your scores for 18.1!!!! They are do by 5:00pm.

WOD: 3 rounds, 25 wall ball 20/14, 20 push up, 50 Double unders

Strength: Sumo Deadlift 1RM

Accessory: 4x12 weighted kb front rack step up (6 each leg, onto 20" box)

Recovery: 100 glute ham bridges with hip circle

Sumo Deadlift: Sumo Deadlift


5 rounds, push press, pull up d/u

Friday, April 7

WOD: 5 rounds, 10 push press 155/115(from ground) 10 pull ups(scale with half number of jumping pullups if no pull ups) , 30 d/u

Strength: Work up to a 1 rm weighted pull up - if no pull ups complete at least 30 ring rows

Accessory: 3x5 kneeling db clean + Press

Recovery: 1x100 banded tricep push downs

Weighted Pull up: Weighted Pull upPalms facing away, max pull up