11/30/2015

Warm up 10 walking lunges 15 sit ups 10 air squats 15 v ups 10 single leg deadlift each leg 3 rounds Strength 2 x 5 @ 65-70% 4 x 3 @ 75% WOD 4 Deadlifts @ 70% 1 RM 40 double unders 200m...

11/25/2015

Warm up Dynamic Strength Farmers carry 1 round = 2x’s the perimiter of the gym 3 rounds increase the weight each round WOD 21 slam ball 30/20 15 pull up 9 deadlift 205/145 3 rounds (B) 185/125 (C)...

11/23/2015

Warm up 10 air squats 15 sit up 10 overhead lunges 10 hollow rocks 3 rounds Strength Back Squat 3×5 @ 65% 1 RM 3×3 @ 75% 1 RM WOD 8 power snatch 95/65 10 push up 400m run 20 min AMRAP (B) 75/45 (C)...

It’s a Chippah

Warm up 1 Mile Run WOD 50 thruster 75/55 40 pull ups 30 burpee 20 kb swing 53/35 10 handstand push up

11/19/2015

Warm up 10 band pull aparts 10 v-ups 10 band pass thru 10 hollow rocks 3 rounds Strength Press Push Press Find 1RM each WOD 400m Run 15 kettlebell 53/35 15 dips 15 Wall bll 20/14 3...