Sprint Chipper

9/12/22

WOD

For time:
100 meter Walking lunge
800 meter Run
100 Squats

EMOTM for 10 minutes:
1-3 Rope Climbs

Derek Eason
Endurance Club

9/10/22

WOD

5 minute AMRAP of:
50' Sandbag Carry
5 Burpees over Sandbag

5 minute AMRAP of:
100' Farmer's Carry
10 Push-ups

5 minute AMRAP of:
Row 15/12 Calories
15 Heavy/Drag Double-unders

5 minute AMRAP of:
20 Calorie Bike
20 Sledge Hammers

5 minute AMRAP of:
25 Air Squats
25 Sit-ups

5 minute AMRAP of:
300m Run
30 Box Get-overs

*Rest as needed to transition between AMRAPs.

Derek Eason
Mad Max

9/9/22

WOD

EMOTM for 30 Minutes:
1: Thruster, 1-3 reps
2: Max Ring Muscle-ups
3: Rest

Derek Eason
WOD Chipper

9/8/22

WOD

For time:
100 Double Unders
50 Calorie Row (600m Run)
25 DB Box Step-up, 2 x 50/35-lbs.
10 Wall-Walks
25 DB Box Step-up, 2 x 50/35-lbs.
50 Calorie Row (600m Run)
100 Double Unders

Derek Eason
Power Clean

9/7/22

WOD

Every 2:00 for 6 sets:
Power Clean 6-4-2-6-4-2 reps

21-15-9 reps for time of:
Power Clean, 185/125-lbs.
Strict Handstand Push-ups

Derek Eason
Bearhug

9/6/22

WOD

10 minute EMOTM:
1: Max Distance Sandbag Carry
2: Rest (while partner goes)

*50' increments*
*Bearhug Carry*

Four rounds for time of:
Run 400m
50 Air Squats

Derek Eason
“Fight Gone Bad”

9/5/22

WOD

“Fight Gone Bad”

Three rounds for max reps, 1 minute at each:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Calorie Row

*Rest 1 min between rounds

Derek Eason
Endurance Club!!!

9/3/22

WOD

7 sets of:

21/15 Calorie Machine
14 Dumbbell Snatches, 50/35-lbs.
2 Rope Climbs

*Rest 1:1 with a partner*

Derek Eason