Team WOD Teams of 2 32 min EMOM: 5 goblet squats (2/1.5) 5 burpees 20 D/U (Scale: 20 S/U) Partner A: Completes EMOM Partner B: Rests *Switch off every other minute **If you are unable to stay within the EMOM, WOD turns to AMRAP – Partner A completes all movements …
WODFor time: 1000m row 20 bar muscle-ups 1000m row *Scale for Bar M/U: 20 CTB + 20 hand release push-ups broken up any way Time: 12:31 (chest to bar)
WOD 5 rounds for time: 15 hang power clean (95/65) 40 D/U 400m row Time: 20:06 Rx
WOD 10 rounds for time 8 Push Press (135/95) 8 Ring Push-ups Time: 24:58 (1.5 rounds at 135#. Remaining reps at 105#)
12 Days of Christmas Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas …
Skill Rowing: 200m row w/ just arms 200m row w/ just legs 200m row (normal) 400m row (Count 1 second for hard pull and 4 seconds on return – Find a rhythm) WOD E2MOM for 24 min: 6 bodyweight back squats (from rack) 8 burpees 10 sit-ups with medball (20/14) …
Strength 7 min EMOM 1 Snatch pull + 1 power snatch + 1 squat snatch @ 75% WOD “Ryan” 5 rounds for time: 7 muscle-ups 21 burpees *Scale for M/U: 7 pull-ups + 7 ring dips Time: 19:17 (scaled m/u red band)
WOD Teams of 2 5 rounds: -2 min stations- 50m sled pull (partner rides sled – switch when needed) Alternating partner burpee wallballs (20/14) Partner tire flips Alternating rope climbs w/ partner *Score = Total reps completed (completed sled pull is worth 1 point) Total: 231 partnered with Kat sled: …
WOD For time: 50-40-30-20-10 push press (75/55) lunges w/ barbell in front rack (75/55) *200m run between sets **25 min time cap Time: 32:50 to get through 50-40-30. Did not finish. Some calf cramps and overly fast heart beat so decided to end it.
WOD 18 min AMRAP: Complete Squat Clean Ladder (M: 95/115/135/155/175 , F: 65/75/95/115/125) Run out front door to the left and back through the roll up door (stay on asphalt) *Each successful squat clean = 1 point (5 points possible per round – run does not count toward score) **If …