Chipper

Master’s Mania

For Time 10 Deadlifts (225)(155) 20 Pull-ups 30 Box Jumps (24″)(20″) 40 KB Swings (53)(40) 50 DUs 40 KB Swings 30 Box Jumps 20 Pull-ups 10 Deadlifts

KHS

400m Run (time trial) ——————— For Time: 100m Sprint (begin at the fire hydrant and run into the box to start) 25 Deadlifts (225)(155) 50m Sprint 20 Hang Power Cleans (135)(95) 25m Sprint 30 Thrusters (45) 200m Sprint

No Rep

For Time 800m Run 20 Thrusters (95)(65) 400m Run 20 SDHP (95)(65) 200m Run 20 KB Swings (53)(40) 100m Run 20 Back Squats (95)(65) 200m Run 20 Push-ups 400m Run 20 Pull-ups 800m Run 20 GHD Sit-ups

This is Madness

Team WOD 3-4 person teams (Chipper Style) 500m Row 30 S2OH DB (45)(35) 20 Burpees (plate Hop) 30 Front Squats (95)(65) 20 WallBall (20)(14) 30 GHD Sit-Ups 400m Run

HumpDay

For Time Run 1 Mile 100 Sit-ups Run 800m 75 Squats Run 400m 50 KTE Run 200m 25 Deadlift (225)(155) Run 100m

Diamond

For Time: 500m Run 40 WallBall (20)(14) 30 Cal Row 20 KB Swings (53)(40) 10 HSPU 20 KB Swings (53)(40) 30 Cal Row 40 Wallball (20)(14) 500m Run   Post time and scale in comments. IT'S FRIDAY ACF TRIBE!  SHINE BRIGHT LIKE A DIAMOND!   Coach Beth aka Teach "PRs" on her Split Jerk @ […]