WODS: December 2016
17 MIN AMRAP:40 x Burpee
30 x Snatch (75/45) {45/35}
30 x Burpee
30 x Snatch (135/75) {75/55}
20 x Burpee
30 x Snatch (165/100) {100/75}
10 x Burpee
AMRAP Snatch (210/120) {120/90}
*Burpee is to a Target 6" Above Reach*
Every 3 Min for as long as possible0:00-3:00
2 Rounds:
10 x Overhead Squat (95/65)
10 x Chest 2 Bar Pull Up
3:00-6:00
2 Rounds:
12 x Overhead Squat
12 x Chest 2 Bar Pull Up
6:00-9:00
2 Rounds:
14 x Overhead Squat
14 x Chest 2 Bar Pull Up
9:00-12:00
2 Rounds:
16 x Overhead Squat
16 x Chest 2 Bar Pull Up
...etc
*If you cannot finish in 3:00, continue as an AMRAP until the 9:00 mark*
Masters 55+ Rx: (65/45) and Regular Pull Up
9 MIN AMRAP:15 x Toes 2 Bar
10 x Deadlift (115/75)
5 x Snatch (115/105)
then
6 Min to Establish 1RM Clean & Jerk
Masters Rx (85/55)
*Snatch can also be Clean & Jerk*
10 MIN AMRAP:
3 x Muscle Up [5x]
30 x Air Squat
3 x Muscle Up [5x]
Sub Ring Dips for Muscle Up
10am Class Only!
Teams of 2
7 Rounds:
10 x Toes 2 Bar
6 x Thruster (115/75)
Rest 3 Min
6 Rounds:
8 x Chest 2 Bar Pull Up
8 x Clean & Jerk (115/75)
Rest 2 Min
5 Rounds:
10 x Handstand Push Up [Strict]
12 x Overhead Squat (95/65) [115/75]
*23 MIN CAP*
5 Rounds: Fight Gone Bad Style1 MIN Each Station
Calorie Row
Double Under
C2B Pull Up
Ring Dip
Jumping Air Squat
1 MIN Rest
Score is Total Reps Completed
1 x Wall Climb2 x Handstand Push Up [Strict]
3 x Sumo Deadlift High Pull
4 x Power Clean
5 x Shoulder to Overhead
6 x Box Jump Over (24/20)
7 x KB Swing (32/24kg)
8 x Pull Up
9 x Wall Ball (20/14)
10 x Toes 2 Bar
11 x Bar Facing Burpee
12 x Thruster
*Rx: (95/65) [135/95]*
*Scale HSPU with Push Up*
*30 MIN CAP*
*Perform like the song. 1, 2-1, 3-2-1, 4-3-2-1, etc...*
Wear your favorite Christmas Sweater!
10 Rounds:
4 x Power Clean (165/115)
7 x Burpee
9 x Box Jump (24/20)
*14 MIN CAP*
10 MIN AMRAP
0 x Box Jump (40/30")
3 x Bear Complex (135/95)
7 x Bar Facing Burpee
37 x Double Under
15 MIN AMRAP:1 Round of 'DT'
40 ft Handstand Walk
2 Rounds of 'DT'
80 ft Handstand Walk
3 Rounds of 'DT'
120 ft Handstand Walk
4 Rounds of 'DT'
160 ft Handstand Walk
Etc...
Sub 20 x Shoulder Touch for Handstand Walk. Then 40, 60, etc.
1 Round of DT is
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
8 MIN AMRAP:
3 x HSPU
3 x Clean (185/125)
6 x HSPU
3 x Clean
9 x HSPU
3 x Clean
12 x HSPU
6 x Clean
15 x HSPU
6 x Clean
18 x HSPU
6 x Clean
21 x HSPU
9 x Clean
24 x HSPU
9 x Clean
27 x HSPU
9 x Clean
...etc
*Sub HRPU for HSPU*
*Masters Sub Push Press {95/65} for HSPU and {115/75} for Clean*
10 MIN AMRAP:
30 x Double Under
15 x Snatch (75/55) {65/45}
15 x Thruster (100/65) {65/45}
15 x C2B Pull Up {Pull Up/Jumping C2B}
*If you complete 3 rounds before 4:00, time extends to 8:00*
*If you complete 6 rounds before 8:00, time extends to 12:00*
*Pick loading and skill to finish 3 rounds in 4:00*
*If you do not finish 3 rounds in 4:00, continue to work until the 8:00 mark as an AMRAP*
18 MIN AMRAP
15 x Box Jump (24/20)
12 x Shoulder to Overhead (115/75)
9 x Toes 2 Bar
Last Done 03 AUG 2015
60 x Bar Facing Burpee
30 x Overhead Squat (120/90)
10 x Muscle Up
*Sub 2 Ring Dip for Muscle Up*
Every 2 Min for 10 Min:15 x Front Squat (135/95) {95/65}
20 x C2B Pull Up
OR 5 Rounds for time if you cannot complete in 2 minutes
*15 MIN CAP*
Deadlift (225/155) {135/95}
Handstand Push Up
Toes 2 Bar
*13 MIN CAP*
'Annie'50-40-30-20-10
Double Under
AbMat Sit Up
*9 MIN CAP*
Then
Run 1600M
Rest 3 MIN
Run 1200M
Rest 2 MIN
Run 800M
Rest 1 Min
Run 400M
*Score is total time for each Run
21 MIN AMRAP:
30ft Handstand Walk
3 x Snatch
6 x Overhead Squat
5 x Muscle Up
*(155/105) [185/125]*
21-15-9Clean & Jerk (115/75)
Bar Facing Burpee
*9 MIN CAP*
10 Rounds:
30 Sec: Burpees
30 Sec: Rest
30 Sec: Thruster (2 x KB 24/16kg) {16/12kg}
30 Sec: Rest
*Score is total reps*
15 MIN AMRAP:12 x KB Snatch (24/16kg) (6 x Each Arm, From Hang)
30 x Double Under
[Choose Number] x Muscle Up
*Muscle Ups must be unbroken. Post number with score. Scale with Ring Dips, also unbroken. If you fail, number is lowest number you ever completed*
