WODS: December 2014

2 MIN ON, 1 MIN OFF
20 x Pull Up
14 x Deadlift (155/105)
20 x Toes 2 Bar
14 x Hang Clean (155/105)
20 x Box Jump (30/24)
14 x Push Jerk (155/105)
20 x Bar Facing Burpee
14 x KB Swing (32/24kg)
20 x Wall Ball (20/14)   12ft
14 x Overhead Squat (155/105)
20 x Strict HSPU
14 x Thruster (155/105)
*23 MIN CAP*
*Pick Weight to move FAST & FINISH!*

10 MIN EMOM:
3 x Split Jerk
then
7 Rounds:
8 x Power Snatch (95/65)
4 x Muscle Up
*Sub Ring Dip for MU*
*9 MIN CAP*

15 MIN AMRAP:
6 x Hand Stand Push Up
7 x Front Squat (185/125)
8 x Chest 2 Bar Pull Up

12 MIN AMRAP:
4 x Box Jump Over (24/20)
3 x Bar Facing Burpee
2 x Clean & Jerk (135/95)
1 x Bar Muscle Up
*Sub 1:1 Ring Row & Ring Dip*

7 Rounds:
6 x Front Squat (155/105)
30 x ABMAT Sit Up
*14 MIN CAP*

Last Done 23 JAN 2013

"Death By 60ft Sprint"
1 in 1st MIN
2 in 2nd MIN
3 in 3rd MIN
...until you can't complete
*10 MIN CAP*
then
100-75-50:
Double Under
9-6-3:
Thruster (165/115)
*5 MIN CAP*

10 MIN E30SEC:
1 x Hang Squat Snatch
then
7 MIN AMRAP:
3-6-9-12-15-...
HSPU
Deadlift (155/105)
Bar Facing Burpee

5 Rounds:
6 x Power Clean (185/125)
7 x Back Squat (185/125)
7 x Toes 2 Bar
6 x Wall Climb
*17 MIN CAP*

100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*21 MIN CAP*

2 MIN Shoulder to Overhead (155/105)
1 MIN Rest
2 MIN Burpee Box Jump Over (24/20)
1 MIN Rest
2 MIN C2B Pull Up
1 MIN Rest
2 MIN Wall Ball (20/14)
Post Score for each Exercise & Total Reps for Overall Score

'Tabata' 8 Rounds of 20sec On, 10sec Off
Double Under
then
Burpee
*Post Score for Each*
Score is lowest # completed in set
then
10-8-6-4-2
Power Clean (205/135)
Overhead Squat (205/135)
*11 MIN CAP*

10 MIN EMOM:
5 x Deadlift
then
5 Rounds:
10 x Burpee Pull Up   [5 x Burpee Muscle Up]
20 x KB Swing (24/16kg)
*13 MIN CAP*

10 MIN AMRAP:
9 x Push Press (95/65)
12 x Box Jump (24/20)
15 x Toes 2 Bar

Every 3 MIN As Long as Possible:
21-15-9:
Wall Ball (20/14)
Push Up
*If you are capped, continue until 3 Rounds are completed*

25 x Squat Clean (185/125)
20 x Strict HSPU
15 x KB Snatch (Each Arm) (32/24kg)
10 x Muscle Up
*Scale 1MU = 1 C2B Pull Up & 1 Ring Dip*
*KB touches ground to begin each rep of KB Snatch*
*18 MIN CAP*

50 x Front Squat (95/65)
40 x AbMat Sit Up
30 x Pull Up
20 x Strict HSPU
10 x Bar Muscle Up
*Every 3 MIN 1 x 60ft Burpee Broad Jump*
*20 MIN CAP*

7 Rounds:
6 x Shoulder 2 Overhead (185/125)
9 x Toes 2 Bar
*14 MIN CAP*

10 MIN Running Clock
"Squat Snatch Isabel"
30 x Squat Snatch (135/95)
then:
AMRAP with Remaining time:
15 x Chest to Bar Pull Up
15 x Box Jump (24/20)
*Post time for Isabel as well as Rounds and Reps for AMRAP*

50ft Overhead Walking Lunge (45/25)
25 x Toes 2 Bar
25 x Deadlift (135/95)
25 x Wall Ball (20/14)
25 x KB Swing (24/16kg)
25 x Clean & Jerk (135/95)
25 x KB Swing (24/16kg)
25 x Deadlift (135/95)
25 x Toes 2 Bar
50ft Overhead Walking Lunge (45/25)
*20 MIN CAP*

10 MIN EMOM:
3 x Overhead Squat
then
10 MIN AMRAP:
5-10-15-20-25-30-...
Burpee
Double Under
KB Swing (24/16kg)

Last Done 30 DEC 2013