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

Stretch it out

Wednesday, August 2

WOD: 3 rounds 1200m run, 20 push ups, 20 Hip extensions on GHD (30 min time cap) Notes: run scale is row 1500, complete less push ups if needed to continue with good push ups, scale push ups with lowering oneself to ground and using knees to return to a tight top position, if no Hip extension use supermans as substitute

Strength: 5x5 GHD sit up (use partial range if not use to them and/or cut number), Complete 3xME static holds from pull up bar

Recovery: Foam roll

Down by 10 reps

Thursday, December 29 Info regarding the New Years eve get together. The newest email reminder about the New Year Eve get together.

Also we have some people coming in to team row a marathon on New Years Day in teams of 4. The row is 42,195m. This will probably take 3 hours or so. We have 20 rowers, 1 TruForm(run a marathon) and 1 Ski Erg(ski a marathon?) so that would mean we have room for 88 people. If you are in, please let us know a time that you would prefer, either 8 or 9am. Should be a great time.

Recovery: 1 minute hanging from pull up bar

WOD: 50-40-30-20-10 American Swings 70/53, V- Ups

Strength: In 15 minutes work up to a max effort for the day full clean(yes squat)

Accessory: 3x5 GHD sit up

Clean: Clean

32 min EMOM

Wednesday, October 26

WOD: 32 min EMOM, Minutes 0-2 Complete 350m row or 250ski or 15 calories on assault bike, Minutes 2-4 Complete 50 D/U, Minutes 4-6 complete 15 wall ball 20/14 and 8 burpee box jump 24/20, Minute 6-8 Complete 10 GHD sit up or 30 abmat sit ups (this can be completed in a different order to accommodate more people)

Accessory: 3 rounds, 10 bent over rear delt raises, 10 bent over rows, 10 Y's (use light db's or steel plates)

6 min AMRAP, with 2 min rest between rounds

Wednesday, July 27

WOD: In 6 minutes complete as many rounds as possible, 10 burpees, 10 single arm db push presses, rest 2 minutes between rounds. Complete 3 rounds

Accessory: 5 rounds, 5 GHD Sit ups, 10 reverse leg lifts or reverse hyper, 20 banded kneeling crunches

Recovery: Foam Roll

Not For Time work, MTN Climbers, abmat sit ups, calories on assault bike

Wednesday, May 4

WOD: Not for time , 10, 9, 8, 7, down to 1, of mtn climbers, abmat sit ups(if you need a break from sit ups these could be T2B, K2E, leg lifts, etc) and calories on assault bike (try to keep moving no big breaks)

Strength: 3x12 bradford presses( use bamboo bar or regular bar with bands and kbs)

Accessory: 3x5 GHD Sit up, 3x 20 reverse hyper or reverse leg lifts

Recovery: 100 lunge steps(total)