1.) Chipmunk
5 rounds
20 GHD Situps
12 Front Squats 135/95lb
12 Pull-ups
*2.) 3,3,3,3,3 Pressing Snatch Balance
*3.) 2,2,2,2,2 Heaving Snatch Balance
*4.) 1,1,1,1,1 Snatch Balance
Note: 2-4 to be done in order. Add load each set.
*5.) For 12 minutes
10 Handstand Push-ups
15 Wallballs
20 Back Extensions
*6.) Clean Pull 80/3, 90/3, 95/2×3, 100/2×3
7.) Squat 75/5, 85/4, 95/3, 105/3
*8.) Row Session
Row 500-400-300-200-100-200-300-400-500m with 2 minute rest between segments. S/R of 26-30 for all
5 rounds
20 GHD Situps
12 Front Squats 135/95lb
12 Pull-ups
*2.) 3,3,3,3,3 Pressing Snatch Balance
*3.) 2,2,2,2,2 Heaving Snatch Balance
*4.) 1,1,1,1,1 Snatch Balance
Note: 2-4 to be done in order. Add load each set.
*5.) For 12 minutes
10 Handstand Push-ups
15 Wallballs
20 Back Extensions
*6.) Clean Pull 80/3, 90/3, 95/2×3, 100/2×3
7.) Squat 75/5, 85/4, 95/3, 105/3
*8.) Row Session
Row 500-400-300-200-100-200-300-400-500m with 2 minute rest between segments. S/R of 26-30 for all
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Alli Nowak
17:20 - modified the WOD
Thanks Jake Plennes for cleaning up my blood and dealing with my attitude😅
12
0
Anne Hoffman
14:51 85#
1st Rd ghd,rest abmat; butterfly pull-up practice Tom said half were legit
14
0
Grant Soletski
12:53 that really hurted..
Partner 5 press/25 DU's with Rachael 135 all UB DU's! Skill transfers done and yup we'll be doing that often. Wanted to do more but that f'ing wod messed me up.
3
0
Kent Maxwell
24:ish
It's a good thing it was only chipmunk. Squirrel might have killed me.
14
0
Rebecca Smith
22:05 RX FS...med ball SU
Hated it. Ketosis is great until have to do something like that.
12
0
Theresa Rosenquist
18:03 @ #85
BS:115×2/130/145×2/157; PSBal: >#30, HSBal:>#60, SBal: >#70
16
0
Todd Rocheleau
14 something at home
20lb sit ups
11
1
There is an envelope for you on the cork board!