WOD
"Mayhem Classic Chipper"
For Time:
25 Burpee Box Get Over 30"/24"
50/40 Calorie Assault Bike
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
15 Bar Muscle-Up (Sub 30 Chest to Bar or regular Pull Ups for scale)
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
50/40 Calorie Assault Bike
25 Burpee Box Get Over 30"/24"
Strength
Deadlift
Build to A Heavy Single
*Score = Heaviest Load
WOD
"Built DifferenT"
For Time:
21 Chest To Bar Pull Ups
3 Rounds of Dumbbell "DT"
15 Chest To Bar Pull Ups
2 Rounds of Dumbbell "DT"
9 Chest To Bar Pull Ups
1 Rounds of Dumbbell "DT"
Dumbbells: (50's/35's)
1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks
WOD
“9/11”
In Teams of 2
FOR TIME
2001m Run*
20 Box Jumps 30"/24"
20 Thrusters 155#/105#
20 Chest-to-Bar Pull-Ups
20 Power Cleans
20 Handstand Push-Ups
20 Hang Power Clean
20 Toes to Bar
20 Deadlifts
20 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir. Runs are done together. Row can be split up amongst both athletes.
**Athletes may start with either the run or the row and finish the workout with the other.
Skill
EMOM x 10 MINUTES
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
(No Measure)
WOD
"RIPCORD"
4 ROUNDS FOR TIME:
15 Chest to Bar Pull-ups
15 Deadlift 185#/125#
400m Run
