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WOD for Wednesday 12-23 and The 2015 Christmas Chipper

December 22, 2015

Wednesday

Strength- Your remaining lift(s) and accessory work

then

For time

50 row calories

40 thrusters @ 95/65

30 Over the Bar Burpees

done

Thursday 12-24-15

The Christmas Chipper (all faiths welcome)

For those who don;t know,  the workout format is much like the Classic Christmas Carol “The 12 Days of Christmas”, first 1.  Then 2 then 1, then 3 then 2 then 1 etc, as follows:

1 Sled Push Length @ 90/50

2 S20 115/85

3 Front Squats 115/85

4 Hang Cleans 115/85

5 Deadlifts 115/85

6 Over The Bar Burpees

7 Ab Mat Situps

8 Toes to Bar

9 box jumps 24/20

10 Calories on the airdyne

11  Calories on the rower

12 Calories on the ski erg

This SHOULD get you done a little faster than in years past.  You will basically blaze through #’s 6 through 2 every round as an unbroken barbell complex, and the calories on the fanwheel machines won;t take you very long.  Nevertheless, you will have worked by the end. Veterans looking for a challenge can bump the barbell numbers up to 135/95. Champagne afterwords.  I’ll post a signup in the gym, please let us know if you are coming.

 

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22 comments

  1. Track is also happening Wednesday morning at 6:
    1200×2
    800×2
    400×2
    200×2


    • Thank you for posting Kate. Athlete’s, if some supplemental running is a concern, you’re welcome to join in. Totally free.


      • Weather permitting. No go if it’s pouring or lightning.


  2. Jason

    Front squat:250
    WOD:14:19


  3. Wednesday : hang squat clean 235×1, power clean 220×1. Front squats 275×1. WOD 12:17


  4. Front Squat: 140 x 1
    WOD: 11:30


  5. push press 107.
    wod 14:51? 55#.


  6. Power clean @ 261lbs (new personal best)
    Hang clean @ 235lbs (struggled but counted)

    50 calories on the rower
    40 @ 95 lbs
    30 over the bar Burpees
    *Completed in 12:12*


  7. FS – 130×1 PR
    Clean-hang–worked on technique w/85 & power -95


    • Way to go!!


  8. WOD 11:32


  9. Front Squat: 175 X 1
    WOD: 10:36rx


  10. FS 275X1

    WOD 10:40 RX


  11. Deadlift 3@215
    Wod-11:17 rx

    Thank you to everyone for making me feel welcome while away from home. Maybe I will visit again someday!
    Thanks Brock!


  12. Track at 6am, then wod at 1 pm. Maybe someday I’ll win the lottery and be able to do this all the time…

    Front squat 152×1
    Work 10:47 rxd


  13. I’ll be at the Christmas chipper


  14. Brock- add one more for the chipper tomorrow. Coach Kevin B. from Columbia, S.C (my neighbors adult son) is in for Christmas and planning to attend. He was a guest during his last visit. I believe you met.
    Jason


  15. Cgbp: 105 x 2
    Hang squat clean: 105
    Power clean: 115
    A couple of bar muscles ups with bands just for fun


  16. Can I drop in tomorrow? What time do the festivities start???



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