5 RFT:
7 deadlift (225/115)
30 squats
7 handstand push-ups
Latest Entries »
In-class GWOD: 100 burpees for time
Partner WOD: Fifties
With a partner, complete (in any order):
50 wallball shots (15-20/8-10)
50 medball cleans
50 broad jumps
50 knees to elbows
50 deadlifts, 135/95
Only one partner can work at a time. The other partner must hold a plate overhead (25/45). Switch as needed; plate must stay overhead even when transferring plate from one partner to the other. Any time the plate drops, both partners must immediately complete a 5-burpee penalty before proceeding.
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
In teams of four …
3 rounds for time:
7 kettlebell swings, 1.5/1 pood
7 medball cleans, 15/8
7 thrusters, 45/25 (empty barbell)
7 push-ups
Each team member performs each exercise and then rotates to the next, doing all four each round … followed by …
Whole team runs width of soccer field and back with kettlebell, medball and barbell (2 people carrying barbell together)
10 I did this!