Conditioning:
“Down and Back Chipper”
50 Box Overs (24/20″)
25 Toes-2-Bar
50 Wall-Ball Shots (20/14) @ (10/9′)
25 Ring Dips
50 Wall-Ball Shots
25 Toes-2-Bar
50 Box Overs
For Time
21:00 Time Cap
Compare to Friday, 01 August 2014
Strength:
Back Squats
3-rep max
Mobility:
Quad Smash – 2:00/leg
Overhead Distraction – 2:00/side
Hamstring Floss – 2:00/leg
Post time, max load, and experiences to comments
I thought the point of a chipper was to only do things one time!
CWOD:
21:00 Rx
through 36 box jumps
SWOD:
3@ 205#
(I was tired)
CWOD:
21:00 with 13 box jumps left
Assisted ring dips
10 T2B, 15 knee to elbow for first T2B
25 GHB for 2nd T2B
SWOD:
3 at 225 work on narrow stance and keeping knees tracking out.
Always good dropping by too see the noon crew!! Got my butt kicked!!
CWOD:
Hit 21:00 with 36 box overs remaining
Mods:
GHD’s in place of T2B
Banded ring dips (pink band)
SWOD:
Worked up to 205# (1 rep)
*was just flat out whipped from the CWOD – didn’t have much left in the tank
**WB Shots suck
T.
CWod. Partner with Mrs. Such. 16:52. Rx
Swod. Worked up to 168#.
D.
CWod partnered with Mr Such. 12:56. Rx
Swod. 315. 15# Pr. Started to get on my toes a little on that last lift.
CWOD: 18:18 Scaled w/ Jeff
One set of 6 dips with red band
SWOD: 3 @ 300 lbs (90%),
Then 3 @ 250 lbs (75%) w/ 2 second pause
72 & 36 for partnerized WOD instead of 50 & 25
Fun times with my fellow gym rats. I was happy to do the partner version of the CWOD.
SWOD: did some heavy squats
So you’re saying I married a rodent? That hurts me right in the feelings.
CWOD:
Created and tried a partner version, 72/36 rep counts.
Partnered with Janimal, 13:26 Rx
Only 1 second slower than my PR solo
SWOD:
Back Squat
3-reps at 365
Deadlifts
5-reps at 450