Monday 6/5/17 - Chipping For Time


MAIN WOD

M-1: 10:00 to Find a 1 RM Pull Up

--OR--

1-2 Strict Pull Ups or Pull Up Negatives EMOM

M-2: For Time:

150 Double Unders

50 Pullups

1000m Run

50 Pushups

150 Double Unders

25 Power Cleans 135#/95#

TIMECAP: 25:00

L2: For Time:

3:00 Double Unders

30 Pull Ups

1000m Run

50 Modified Pushups/30 Pushups

3:00 Double Unders

25 Power Cleans 115#/75#

TIMECAP: 25:00

L1: For Time:

200 Single Unders

50 Jumping Pull Ups

800m Run

30 Modified Push Ups

200 Single Unders

25 Power Cleans 85#/55#

TIMECAP: 25:00

FITNESS CLASS

F-1: 12:00 SLAMRAP

1:00 Plank

3 Pull Up Negatives or 9 Ring Rows

F-2 For Time:

100 Double Unders/200 Singles

30 Pull Ups/30 Jumping Pull Ups

1000m Run

30 Push Ups

100 Double Unders/200 Singles

30 Burpees

TIMECAP: 20:00

WEIGHTLIFTING

3 sets: 10 Good Mornings 5 Snatch Press 5 Back Squats 5 Sots Press

Overhead Squat

3 @ 7

3 @ 8

3 @ 9

2 down sets

Hang Snatch

3 @ 70%

3 @ 75%

2 @ 80%

4x1 @ 85%

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