2 min on, 1 min off - 8 rds
6 Shuttle runs
6 Box jumps at 24"/36"
6 Shuttle runs
6 Box jumps at 24"/36"
Bad Ass Boxing Day
12 Min AMRAPLadder 1,1,2,2,3,3,.... Of: KBS 16Kg//24Kg OHS 85lbs/115lbs
Quick Feet
50- 40-30-20-10 DU
10-8-6-4-2 Toes to Bar
10 -8-6-4-2 Dead lifts at 185/135
10-8-6-4-2 Toes to Bar
10 -8-6-4-2 Dead lifts at 185/135
CINDY
Benchmark "Cindy"
20 Min AMRAP
5 Pull ups
10 Push-Ups
15 Squats
20 Min AMRAP
5 Pull ups
10 Push-Ups
15 Squats
AMANDA
Benchmark - Amanda
9-7-5
MU and 135/95 lbs Snatch
9-7-5
MU and 135/95 lbs Snatch
My friend the medicine ball
10 Min AMRAP
10 Med Ball carries
10 Wall Balls
10 Wall Ball Sit-ups
10 Med Ball carries
10 Wall Balls
10 Wall Ball Sit-ups
Ropin' fun...
The ropes are up now so...
2 rope climbs
then...
21-15-9
Burpees
Split Jerk 85/115
then...
2 more rope climbs
2 rope climbs
then...
21-15-9
Burpees
Split Jerk 85/115
then...
2 more rope climbs
Your turn...
In groups of 2, complete the following:
100 double unders - 2 athletes work at the same time
then...
16 rounds of:
5 pull-ups
5 thrusters 95/65
Only one athlete is working at a time
finish with...
100 double unders - 2 athletes working at the same time
Turkish Special
4 Turkish Get-Ups 16kg KB/24Kg KB
5 Dead lifts 245/185
6 Push Ups
10 rounds
5 Dead lifts 245/185
6 Push Ups
10 rounds
Fight Gone Bad Friday
"Fight Gone Bad"
Here we go with our first benchmark at 306!
3 five minute rounds
1 minute at each station for max reps
Row for calories
Box jumps 20/16
Sumo deadlifts HP at 75/55
Push Press at 75/55
Wall Balls 20/16
Snatch Complex
SNATCH COMPLEX
On the minute for 15minutes
2 PWR Snatch
2 Hanging Full Snatch
5 Pull ups
On the minute for 15minutes
2 PWR Snatch
2 Hanging Full Snatch
5 Pull ups
Wednesday WOD at 306
New Equipment has arrived, lets put it to use!
4 Cycle Met -Con
6 HSPU
9 KBS 24/16
12 Air Squats
3 MIN AMRAP
Rest 1 Minute X 4
4 Cycle Met -Con
6 HSPU
9 KBS 24/16
12 Air Squats
3 MIN AMRAP
Rest 1 Minute X 4
Tuesday WOD
500m row, followed by
5 rds of
20 Box jumps
10 2 Toes to Bar
5 Medicine Ball carries
5 rds of
20 Box jumps
10 2 Toes to Bar
5 Medicine Ball carries
WOD - Monday, December 12
5 minute ladder
Clean & Jerk
Ring Dips
Clean & Jerk
Ring Dips
1&1, 2&2, 3&3...
Rest 5 minutes
5 minute ladder
Double unders
Sit-ups
10 DU & 5 SU, 15 DU & 8 SU, 20 DU & 11 SU...
Partner WOD
With one athlete working at a time complete the following tasks,
1 burpee
1 shuttle run
1 wall ball sit-up
1 wall ball,
2 burpee
1shuttle run
2 wall ball sit-up
2 wall ball,
1 burpee
1 shuttle run
1 wall ball sit-up
1 wall ball,
2 burpee
1shuttle run
2 wall ball sit-up
2 wall ball,
Continue this progression of increasing burpees, wall ball sit-ups, and wall balls, all the way up to 10 and back down to 1, once completed, finish with 50 pull ups as a team.
Saturday's WOD at 306
7 Rounds
7 deadlifts at 315/225
14 Jumping Lunges
21 Double unders
7 deadlifts at 315/225
14 Jumping Lunges
21 Double unders
Friday's WOD at 306
"Blackjack"
Complete the following rep scheme for OHS 96/65 and Ring push-ups
20-1
17-4
14-7
11-10
8-13
5-16
2-19
Complete the following rep scheme for OHS 96/65 and Ring push-ups
20-1
17-4
14-7
11-10
8-13
5-16
2-19
\
Thursday's WOD at 306
Filthy Fifty
(sort of)
50 Box jumps 24/20
50 Jumping Pull ups
50 Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Wall Balls
50 Burpees
50 Double Unders
(sort of)
50 Box jumps 24/20
50 Jumping Pull ups
50 Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Wall Balls
50 Burpees
50 Double Unders
Wednesday's WOD at 306
10 SUMO Deadlift High Pull 75/55
10 Floor Wipers 75/55
2 min AMRAP
6 Rounds
10 Floor Wipers 75/55
2 min AMRAP
6 Rounds
Wednesday's WOD at 306
10 Sumo Deadlift High Pulls 75/55