E2MOM x 12 Power Snatch + Hang Squat Snatch (start at approx 50-60% of 1 rm Snatch, Build up each round. You may only miss twice in a 2 min. period. Post score to board. 2 rounds of each, race with a partner: 4 Burpee Box Jump (24/20) + 11/8 Cal Assault vs. 20/15 Cal...Read More
3 Rds For Time: 40 Double-Unders 16 Thrusters (95/65) 40 Double-Unders 16 Toes-to-Bar *unlmtd rest and transition* Not For Time: 1 Mile Jog *if you’re not injured, you run* Gold- 1200m (3 laps around building) Silver- 1000m (2 laps around building + to the speed bump & back) Bronze- 800m (2 laps) Read More
SS: Find a 1 Rep Max Split Jerk in 17 min. E2MOM x 16 min. (4 rds) 0:00-2:00 – 8 Power Cleans (70% of 1 rep max) Max Box Jumps in the remaining time. 2:00-4:00 – Rest 2 min. (1 score per round) Read More
SS: Pistol workshop WOD: Chipper (Partner WOD) For Time: 70 Box Jumps 60 Med-Ball Slams (20/14) 50 Dips 40 Pistols (Each Leg) 30 Weighted Push-ups 25/10 200 Double unders *split reps however, only one partner works at a time*Read More
WU: 3 rds for real, but not for time- 200m run 15 Barbell Thrusters :30 Second MAX EFFORT Airdyne or Assault Bike Sprint -then- mobility n stuff 5RFT: “Barfing DT” 15 Bar Facing Burpees 12 Deadlifts (155/105#) 9 Hang Power Cleans (155/105#) 6 Push Jerks (155/105#) Mobi: 1 min ea- couch, fig 4, thread the needle,...Read More
ST: Find a heavy 5 rep Back Squat Do 3 total sets at the heavy weight. (approx 75-80%, should be very uncomfortable) Cond: 1:30 of AMRAP of Bar Facing Burpees Rest 1 minute 1:00 of AMRAP of Bar Facing Burpees Rest :30 :30 of AMRAP of Bar Facing Burpees ACC: 3 x 100′ heavy bag...Read More
Ghetto fabulous WU: Fish game, skill work, mobility a.) 1 k Row for time. b.) 14 min AMRAP: 40 Double-Unders 14 Handstand Push-ups 8 Dumbbell Snatches (heavy) (post time and weight)Read More
“The 12 Days of Christmas” For Time: *50 min Cap 1 Sumo Deadlift High Pull (75#/55#) 2 Thrusters (75#/55#) 3 Push Press (75#/55#) 4 Power Cleans (75#/55#) 5 Power Snatches (75#/55#) 6 Kettlebell Swings (53#/35#) 7 Pull-ups 8 Knees-to-Elbows 9 Box Jumps (24″/20″) 10 Double Unders 11 Burpees 12 Overhead Walking Lunge Steps (45#/25# Plate) Like the song the “12 Days of Christmas”,...Read More
