"CHIGgity Check YOURSElf before you wreck yourself" - ice cube

its important that every 8-12 weeks we check or progress and identify any limiting factors in our training.  Some of these wods were first prescribed back in april!  Check your old score and beat the hell out of it!

 

MONDAY 

Back Squat 75% x 5, 85% x 3, 95% x Max Reps (minimum of 1)

WOD

5 RFT

15 x KB Swings (53/35)

10 x Strict Press (95/65) (From the Floor)

10 x Push Ups

EVERY MINUTE ON THE MINUTE PERFORM 2 BURPEES OVER YOUR BAR!!!

 

TUESDAY

"Chelsea"

5 x Pull-Ups (3 x Jumping Pull-ups w/ 2 second top hold OR Ring Rows w/ 2 sec top hold)

10 x Push-Ups

15 x Air Squat

Score is NUMBER OF COMPLETED ROUNDS (Perfect Score is 30....thats the Goal!)

 

WEDNESDAY

Bench Press 75% x 5, 85% x 3, 95% x Max Reps (minimum of 1)

WOD

3min AMRAP - Wall Ball Shots (20/14)

REST 2 MINUTES

2min AMRAP - Box Jumps (24"/20")

REST 2 MINUTES 

1min AMRAP - Thrusters (135/95)

 

THURSDAY

Deadlift 75% x 5, 85% x 3, 95% x Max Reps (minimum of 1)

WOD
EMOTM for 8 min

EVEN - 3 x Back Squats (heavy as form allows)

ODD - 15 x Box Jumps with Step Downs

Rest 3 minutes 

20 Handstand Push Ups or Hand Release Push Ups

Rest 1 minute 

20 HSPU with a 45lb plate DEFICIT or HRPU w/ 45lb plate deficit

Rest 1 minute 

20 HSPU with a 2 Plate deficit or 20 HRPU with a 2 plate deficit (Scale according to TECHNIQUE!!!)

FRIDAY 

REST UP!!!!

 

SATURDAY

PIER WOD!!!! SIGN IN NOW!!!

SUNDAY

For Time 

30 x Strict Pull-Ups 

50 x Sit-Ups

70 x Double Unders or Singles

RIGHT INTO 

20 x Gymnastic Kip Pull-Ups

40 x Sit-Ups

60 x Doubles or Singles

RIGHT INTO

10 x Butterfly Pull-Ups

30 x Sit-Ups

50 x Doubles or Singles

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