Saturdays WOD

Team Chipper!
50 reps of each movement, partition as needed. Only one member works at a time. 2 person teams. Each must do at least 20 reps.

Wallball shots
Kettlebell swings
Sit-ups
Ball slams
DB Hang squat cleans
Superman
Knees to elbows
DB Push press
DB Deadlifts
Burpees

Fridays WOD

WOD One:
For time: Row 1000m

WOD Two:
Walking Lunge 100 ft.
21 Sit-ups
21 Pull-ups
Walking Lunge 100 ft.
18 Sit-ups
18 Pull-ups
Walking Lunge 100 ft.
15 Sit-ups
15 Pull-ups
Walking Lunge 100 ft.
12 Sit-ups
12 Pull-ups
Walking Lunge 100 ft.
9 Sit-ups
9 Pull-ups
Walking Lunge 100 ft.
6 Sit-ups
6 Pull-ups

Thursdays WODs

WOD One:
For time:
100 Shoulder press (45/33)

WOD Two:
30-20-10 reps for time of:
Front squat (135/95)
Kettlebell swing (1.5/1 pd or 50/34# db)

Wednesdays WOD

Overhead Squat 3-3-3-3-3 reps

"Diane"
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

Tuesdays WOD

Muscle-up practice and progressions

9-6-3 reps for time of:
Thruster (135/95)
Muscle-ups (or progressions)

Mondays WOD

(after WOD) Tabata plank to plank push-ups

Five rounds for time of:
21 Turkish Get-ups (1.5/1 pd)
Run 400 meters

Saturdays WOD

Front squats 2-2-2-2-2-2-2-2-2-2
Squat on the minute, every minute. Increase load every round.

As many rounds as possible in 10 minutes of:
150m Row
20 Sit-ups
1 Rope climb