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December 17 2016

16
Dec

December 17 2016

protein-fart-meme

December 17 2016

We have a rule on the Gym Rules board about flatulence…

STRENGTH
Every 45 secs for 9 mins, alternating between:
A) 6 Back Rack Barbell Lunges, pick load
B) 5 Handstand Push-ups
*Lunges are 6 total, 3 per leg.
Scale HSPU with 5 Push Ups + 5 Headstand Knee Tucks against wall, AbMat and Plates, Pike Push Ups, etc.*

WOD
For Time:
Row, 1000 m
30 Sumo Deadlift High-pulls, 95/65 lbs
30 Shoulder-to-Overheads, 95/65 lbs
30 Box Jump Overs, 24/20 in
Row, 1000 m
CRX: 95/65 lbs, Box JUMPs with 2-foot take-off
FRX: 75/55 lbs, Box Jumps or Step Ups to 24/20 in.
Coaching: This Chipper starts and ends with 1000m of rowing and then holds within it 90 reps that will hit your posterior chain, grip, shoulders, and hip flexors. There’s not much to say other than that you’ll need to dive in deep to keep chipping away at the reps. Breaking the barbell movements up into sets of 12/10/8 or 15/10/5 would be highly recommended with short rest between sets!