1268: 09 Chipper

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Brain Mulvaney & B. Worley makes his return to SOCAL.

1268: Friday 5/29
The ’09 “Chipper”
For Time: 30 minute Cap!

15 reps Squat Clean (155/100)
30 Toes to bar
30 Box jumps (24/20)
15/10 Muscle ups (scale – 1 strict pull up + 1 strict HSPU)
30 DB Push Press /Push Jerk (40/25)
30 Double Unders
15 Thrusters (135/95)
30 Pullups
30 Burpees
300′ OH Walking lunge with (45/25) plate (start at gym doors to 10′ past 2120 sign & back)

1267: Review us on Yelp for 2120 swag.

Please give us a Yelp review and receive a 2120 hoodie while supplies last. Thank you for the support.

1267: Thursday 5/28
STRENGTH: f. squat 4×5 70-80% effort (12 minutes)
10X1 hang squat clean – Practice speed of 3rd pull (15 minutes)
Finisher: Amrap 10
4 slam ball get ups 50/25
6 db bi-lateral bent rows 40/20
16 lateral slam ball jump overs

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1266:

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Teagan!

For time:
55 burpees (LOTBB) if there is room bar facing.
34 overhead squats
21 muscle-ups (65 pull ups or 10 rounds 3 push ups + 4 pull ups)
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes

Finisher: Annie

1264: Movement work.

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Good movement work requires attention to the details.

1265: Tuesday 5/26
STRENGTH: DL 5X2@70% (12 minutes)
1. 3x10m inch worm – walk out hands + push up + walk feet to hands (stand and rest if you have to but work on maintaining tight body position
2. 8X1 strict ring dip Virtosity is the aim. Not how fast 1 rep can be performed. Establish lockout + descend to hollow lockout. (How slow and controlled can the movement be?)
3. 4X8 Hollow db chest press (clock is off – make it look strong)
4. Wod: 8 minutes for perfection (kip on no kip – you decide!
6 HSPU
200 run

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Joe and Mike getting in a Saturday PR. Purple Rain that is.

1264: Monday 5/25
STRENGTH:
10 minutes to: b. squat 4×4@ 70%
8 minutes to: press 3×5@80%
RXwod: amrap 15
55 DU
15 CTB pull ups
5 Hang power clean 155/105
MODwod: amrap 15
55 DU or SU
15 C2B pull ups or pull ups (7 scaled)
5 hang power clean 135/95