Option A.
Warm Up-
1 x Barbell Complex @ 65 / 45
Then,
5, 4, 3, 2, 1 (15 each) of:
Burpee Box Jumps @ 24" / 20"
Dead Lift Singles @ 185 / 115
Ball Slams @ 20 / 12
Then,
Pushpress and Jerk review
Work-
"The Shop Chipper"
One round, top to bottom, for time of:
10 Deadlift @ 135 / 65
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 135 / 65
20 Swings @ 53 / 35
10 Front Squats @ 135 / 65
20 Box Jump @ 24" / 20
10 Pushpress / Jerk @ 135 / 65
20 Pullups
10 Back Squats @ 135 / 65
20 Burpees
Post time to comments
Option B.
Warm Up-
200m run
20 Bent over row @ 45lbs
2:00 row @ easy pace
Work-
Row 2000m For Time
Rest amount of time it took to complete 2000m
Row 1000m For Time
Rest amount of time it took to complete 1000m
Row 500m For Time
(Thank you Gym Jones)
Post row times to comments
Sign me up for A
ReplyDeletemy hearts already racing going to have trouble falling to sleep tonight
Clint, 175, Option B, 7:54.6/3:44.3/1:41.9
ReplyDeleteTrickle, 205, Option B
7:31.4/3:41.5/1:38.6
5150, Option A, 13:49
Beastmaster, Option A, 11:20
The first round of times for "The Shop Chipper"
ReplyDeleteBecca - 9:14
Joy - 10:24
Michelle - 11:31
Cabana - 9:34
Worlock - 10:39
Beastmaster - 11:20
5150 - 13:49
Trickle - 14:10
Good work out tonight. Michelle- our fresh fish! You kicked some butt. good job this week on double unders and box jumps! SHOP CHICKS ROCK!
ReplyDeleteMy legs were no good for WOD A today, time was terrible. I wanted to quit after the wall ball. I would have felt shame in quitting only because I started. Thanks all for the motivation. This burning in my chest and sore, dry throat are wonderful gifts from you. I dig it. The numbness in my legs are thanks to Clint (borrowed from Gym Jones). That was a great way to get strong efforts out of multiple rowing distances. Tomorrow mornings run should feel awesome.
ReplyDeleteEveryone really gave it their all today during The Shop Chipper. It was awesome to watch everyone fight so hard and give so much. I'd say we broke that one in proper.
ReplyDeleteIt was truly awesome to see Michelle overcome so much today. Mental barriers were smashed, confidence was raised, and as a result - physical possibilities heightened.
I’m here!
ReplyDeleteFirst off, I have never pushed myself so hard mentally and physically! My chest burned until midnight last night, and this morning I still felt the tightness. Neal, thank you for pushing me through it when I was ready to give up 5 box jumps into it! I know it came across that I was irritated every time I heard “squat lower” or “get your chin above the bar” but I promise I will always thank you for it…just maybe a few hours later.
I know it’s been asked to state what the shop means to each of us. The shop to me is like a diamond in the rough. Where else can you have such wonderful and supporting group of people encouraging you to run through the manure smell that occasionally blows your direction during a run or to hammer out those push up’s when your hands and feet are sliding out from beneath you. The people of the shop are symbolize the diamond and the workouts are definitely the rough!!!
Thank you to each one of you for all your support the past month and especially yesterday. Clint, I can’t thank you enough but to put it honestly you scared the hell out of me. Knowing that everyone was watching and waiting for me to do it, pushed me that much harder to prove to myself that you all believed I could. There is something to be said about the support and dedication each member of this family gives to The Shop. You all should be proud of what you have built from blood (literally), sweat, and a few curse words here and there. Thanks for letting be a part of it, I think I’m hooked.
Shop CHICKS rock!
clint
ReplyDeleteThe Shop Chipper
11.1.09
10:31