Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/12 lb ball
15 Kettlebell swings, 1.5/1 pood
BtW mean: 9.4 men, 8.7 women
From mainsite
Category: .Tough Mud
SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:
For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds.
BtW median: 4 rounds
From mainsite
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift, 225 lb
30 Dumbbell push press, 40 lb
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups
BtW median time: 22:54
From mainsite