Complete
100 KBS and 100 HR Push Ups
On the minute you must do 5 Box Jumps at 36/28 inches
100 KBS and 100 HR Push Ups
On the minute you must do 5 Box Jumps at 36/28 inches
12.4
12 MIn AMRAP
150 WB 20/14
90 DU
30 MU
150 WB 20/14
90 DU
30 MU
Run Baby Run
400M run
21 Pull Ups
400M Run
21 OHS @ 95/65
400 M
21 KBS
400 M
21 Pull Ups
400M Run
21 OHS @ 95/65
400 M
21 KBS
400 M
How long is a minute?
1 minute at each station for max reps, 20 sec of rest between each station
1.KB swings
2.Sit-Ups
3.Push-Ups
4.DU
5.Box jumps
6.Man-makers
7.TGU
8.Knees To Elbows
9.Jumping Lunges
10. Burpees
But I'm not a gymnast!
15 Handstand push ups
12-9-6-3
MU
Deadlifts at 275
15 Handstand Push Ups
You want me to do what!?
Couplet
9 Full Cleans 165/125
9 Pull Ups
12 RDS
DU ladder
10 DU, 1 thruster @ 95/65
20 DU, 2 thrusters
30 DU, 3 thrusters....
12 MIN AMRAP
20 DU, 2 thrusters
30 DU, 3 thrusters....
12 MIN AMRAP
So what's the catch?
25 Push Ups
50 Lunge Steps
75 Sit-ups
100 Squats
3 rds
But each rep must be completed holding a ....
50 Lunge Steps
75 Sit-ups
100 Squats
3 rds
But each rep must be completed holding a ....
12.3
18 MIn AMRAP of:
15 Box Jumps 24"/20"
12 Push Press 115lbs/75lbs
9 Toes to Bar
15 Box Jumps 24"/20"
12 Push Press 115lbs/75lbs
9 Toes to Bar
Sweet Stuff!
25 Pistols, then
A couplet of :
Deadlift 225/135
Wall Balls
21-18-15-12-9-6-3
Finish with
25 Pistols
"Circus Freak"
50 Double Unders
3 Rope Climbs
50 CrossOvers
3 gym widths of Hand walks
50 Backward Skips
3 gym widths of cartwheels
50 single skips
3 gym widths of summersaults
3 Rope Climbs
50 CrossOvers
3 gym widths of Hand walks
50 Backward Skips
3 gym widths of cartwheels
50 single skips
3 gym widths of summersaults
Body Weight Special
30 rds of:
5 HR push ups
5 box jumps 24"
5 sit-ups
5 HR push ups
5 box jumps 24"
5 sit-ups
How do you make something hard, harder?
4 cycle met-con
3 min of work 90 sec rests
5 Front squats 165/115lbs -
must clean from the ground
1 muscle to 5 ring dips
3 min of work 90 sec rests
5 Front squats 165/115lbs -
must clean from the ground
1 muscle to 5 ring dips
What's a pood?
8 kettlebell 2/1.5 pood8 toes 2 bar 12 rounds
Partner Med Ball WOD
In teams of 2, with only one athlete working at a time.
Complete the following Work in any order.
100 Wall Balls
100 Wall Ball Sit-ups
100 Med Ball Push-Ups
100 Med Ball lunge steps
Complete the following Work in any order.
100 Wall Balls
100 Wall Ball Sit-ups
100 Med Ball Push-Ups
100 Med Ball lunge steps
Open WOD 12.2
10 MIn Snatch Ladder
30 reps @ 75/45
30 reps @ 135/75
30 reps @ 165/100
AMRAP reps @ 210/120
30 reps @ 75/45
30 reps @ 135/75
30 reps @ 165/100
AMRAP reps @ 210/120
A med ball twist!? Now your just making stuff up
10 rds
4 deadlifts @ 315/225
8 ring push ups
12 Med ball twist
4 deadlifts @ 315/225
8 ring push ups
12 Med ball twist
Its really not as bad as it looks
5 rds
10 Shuttle runs (Gym lengths, tape to tape)
15 Pull - Ups
20 Box jumps 24/20
10 Shuttle runs (Gym lengths, tape to tape)
15 Pull - Ups
20 Box jumps 24/20
Is Coach Crazy?
9 Cycles of:
2 min on, 1 min off
40 DU, then with remaining time complete as many,
Thrusters rds 1-3
Push Press rds 4-6
Fr Squat rds 7-9
95/65
2 min on, 1 min off
40 DU, then with remaining time complete as many,
Thrusters rds 1-3
Push Press rds 4-6
Fr Squat rds 7-9
95/65
Can this be done under seven?
7 rds of
1 rope climb
10 wall balls
15 KBS
20 DU
1 rope climb
10 wall balls
15 KBS
20 DU