SEATED
WOD: 40:00:-50:00 ( 9 minutes optimal – Chipper)
AMRAP 9
20 Sit up
20 Pull-ups
20 Ring Dips
12/9 cal Row or Ski
15 HSPU or incline push ups
Partial Gym
AMRAP 9
20 Sit up or PVC toes to OH
20 Pull-ups /Table rows/Db rows
20 Ring Dips/Chair dips
12/9 cal Row or Ski or 100m wheel
15 HSPU or push ups
No Gym
AMRAP 9
20 Sit up or PVC toes to OH
20 Pull-ups /Table rows/Db rows
20 Ring Dips/Chair dips/ banded press downs
100m Wheel or 150-75 Multi Ropes ( 1 min)
15 HSPU or push ups or odd object presses
Upper
WOD: 40:00:-50:00 ( 9 minutes optimal – Chipper)
AMRAP 9
20 V-Ups
20 Pull-ups/ Ring rows
20 overhead Squats or Front squats 95/65
20/15 cal Row/Bike or Ski
20 HSPU
Partial Gym
AMRAP 9
20 V-Ups
20 Table rows
20 overhead Squats ( 1 arm Oh or FS db/kb 10 perside)
20/15 cal Row/Bike or Ski or 200m run
20 HSPU (scale to pike or HR push up)
No Gym
AMRAP 9
20 V-Ups
20 Table rows/ db or odd object row
20 Thumbs looped overhead squats or 1 arm
200m run
20 HR Push ups
Lower
WOD: 40:00:-50:00 ( 9 minutes optimal – Chipper)
AMRAP 9
20 V-Ups
20 Pull-ups
20 overhead Squats 115/80 ( 1 point 95/65 can use a box)
20/15 cal Row/Bike or Ski
20 HSPU
Partial Gym
AMRAP 9
20 V-Ups
20 Table rows
20 overhead Squats ( 1 arm Oh db/kb 10 per side)
20/15 cal Row/Bike or Ski or 200m run
20 HSPU (scale to pike or HR push up)
No Gym
AMRAP 9
20 V-Ups
20 Table rows
20 Thumbs looped overhead squats
200m run
20 HR Push ups
Neuro
AMRAP 9
20 V-Ups
10 Pull-ups
20 overhead Squats or Front squats 95/65 major 75/55
20/15 cal Row/Bike or Ski
20 HSPU
Partial Gym
AMRAP 9
20 V-Ups
20 Table rows
20 overhead Squats ( 1 arm Oh or FS db/kb 10 per side)
20/15 cal Row/Bike or Ski or 200m run
20 HSPU (scale to pike or HR push up)
No Gym
AMRAP 9
20 V-Ups
20 Table rows or odd object row
20 Thumbs looped overhead squats or 1 arm
200m run
20 HR Push ups
