Chipper

I thought that the wod was going to be similar to last weeks Chipper WOD, it was not just similar it was the same exact wod.   So I made some substitutions and got after it.

A) For Time
1000m-Row
30- Box Step Ups - with 50lb DB
30-GHD
750m-Row
20- Box Step Ups - with 50lb DB
20-GHD
500m-Row
10-Box Step Ups - with 50lb DB
10-GHD


Total time 19:14

CaveMan Training WODS

CaveMan Training WODS

Killer. Killa. Workout

You buy in with 100 calories on the assault bike, 80 for females.
Then you proceed with 12 rounds of:

• 4 snatch into overhead reverse lunge
• 4 push ups ‘any’
• 8 calories on the assault bike (6 for females)

15:31


WOD 2

ZATANNA @35lbs
* 5 x around the body (L)
* 5 x around the body (R)
* 5 x overhead press* 5 x front squat
* 5 x Russian swing
* 4 x single arm overhead press (L)
* 4 x single arm overhead press (R)
10 rounds @35lb

Biathlon Bar

Biathlon bar 50 cal airdyne
50 Back Squats
50 Strict Press
50 DL
500m row
50 Front Squats
50 Push Presses
50 Hang Power Cleans
500m row
50 Overhead Squats
50 Push Jerks
50 Hang Power Snatches
50 cal airdyne


28:50

Row Chipper

Airdyne Warmup

 

Row Chipper
For Time
1000m-Row
30- Goblet Squats
30-Toes to Bar
750m-Row
20-Goblet Squats
20-Toes to Bar
500m-Row
10-Goblet squats
10-Toes to bar

Scoring: Time

 16:09

 Did the WOD with a weighted vest to test if the extra weight is truly a benefit in the row portion when going for meters versus calories.

 

 

Tempo Deadlift

a1 Tempo Deadift 4x4 @185lbs
a2 Banded Hammie Curls 4X10
a3 10 Archups and a 15 sec Hold 

KB FLOW

KB Flow  @53lbs

A1) Turkish Getup
4x3ea

A2) KB Suitcase Deadlift @70lbs
4x10
*Treat as superset
+
B) 7EMOM  44lbs and 53lbs for last EMOM
2- Explosive Pushup over KB
2- Explosive KB Jumps
2- KB Swings
2- Squat Cleans
x2

 

 

Rowing For Crossfit

Rowing For Crossfit

A) Every 7min x3
1000m- Row
Into:
AMRAP in remaining time
50- Double Unders
25- Wallballs 20/14
*Score is AMRAP

 

I changed this to be a 7min EMOM x3 

 1000m- Row
50- Double Unders
25- Wallballs 20/14

 

 

As you can see I am still not recovered.