Chipping Away on Monday

For Time
500 Meter Row
25 Russian Kettlebell Swings (70/50)
50 Overhead Squats (45/35)
25 Russian Kettlebell Swings (70/50)
500 Meter Row

Core Set

3 Rounds – Not for Time
10 GHD Sit-ups
30 Second Superman Hold
30 Second Plank

Endurance WOD (7:45am)

Partner Workout for Time:
1 Mile Partner Run
30 Chest-to-Bar Pull-ups
30 Box Jumps (24/20)
800 Meter Partner RUn
20 Chest-to-Bar Pull-ups
20 Box Jumps
400 Meter Partner Run
10 Chest-to-Bar Pull-ups
10 Box Jumps
*Other than running, 1 partner working at a time

Community WOD (10:00am)

15 Minute Partner AMRAP
400 Meter Partner Run
30 Box Jumps
30 Pull-ups
30 Air Squats
*Other than running, 1 partner working at a time

4 Rounds: 10-15-10

4 Rounds for Reps
Minute 1 – 10 Front Squats (95/65)
Minute 2 – 15 Push-ups
Minute 3 – 10 Toes-to-bar

Descending BMUs & Burpees

For Time
21 Burpees
9 Bar Muscle-ups
15 Burpees
6 Bar Muscle-ups
9 Burpees
3 Bar Muscle-ups

Sub BMUs for Ring Rows & Ring Dips – Same number of each movement
*9 BMUs = 9 Ring Rows & 9 Ring Dips

Pendlay Row 5×5

Pendlay Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Pendlay Row Video: https://www.youtube.com/watch?v=h4nkoayPFWw&t=2s

Chipper – Run, Push, Lunge

For Time:
800 Meter Run
30 Push Press (75/55)
50 Walking Lunge Steps
30 Push Press
800 Meter Run
Back To Top