Back Squats
6×5 @70-75%
Pause at the top for 5 secs before each rep
For Time, 25m cap
Complete 10 rds of,
7 Lateral Bar over Burpees
5 Box Jump Overs (30/24)
3 Hang Clean and Jerks (155/105)
*After 4 rounds, complete either 50/35 Bike Cal or 70/55 Row Cal
*After 7 rounds, complete whatever you didn’t do (bike or row)
Mini Sprints
every 2 min for 3 rds
PART 1
25s Plank
50 Mountain climbers (1 for 1)
8-10 DBL Pump Plyo Push-Ups
rest with remaining time from the 2 minutes
PART 2
25s Farmers Hold
15 straight arm pulldowns (band) (Fast & Aggressive)
5 Burpee to Pull-Ups (for people using bands, do 5 then 5)
rest with remaining time from the 2 minutes
PART 3
25s Wall Sits
Bear Crawl (There)
Broad Jumps (Back)
rest with remaining time from the 2 minutes
Snatch Ladder, 15m cap, For Time
10 @ 50% then 25 abmat sit ups
8 @ 60% then 25 again
6 @ 70% then 25
4 @ 80% then 25
2 @ 90-100% then 25
12 days of Christmas
12 Front Squats
11 Floor Presses
10 HRPU
9 Hollow Rocks
8 Box Jumps 24/20
7 Burpees
6 Squat Jumps
5 Deadlifts
4 Semi Squat Cleans
3 S2O
2 Thrusters
1 SDHP
RX 135/95
45 min cap
Perform 1 SDHP
Perform 2 Thrusters then 1 SDHP
Perform 3 S2O, 2 thrusters, then 1 sdhp
Perform 4 cleans, 3 S2O, 2 thrusters, then 1 sdhp
Power, 3Rds
20 MB Russian Twists w/slams (1 for 1)
5 Over Shoulder Throws
20 Banded Rotation to Press
Strength
Front Squats
10×2, EMOM
start at 50%
every 2 rds, increase weight
10 Min AMRAP
Ascending Reps
3 Kip Swings (every rd add 3)
2 HSPU ( add 2 every rd)
1 Rope Climb every round
Every 2:30
5×3 Pendlay Row
5×5 Close Grip Bench Press
Work with a partner
Partner Paced Chipper
For Time, 26m cap
50 Wall Balls (30/20)
50 KBS (70/50)
50 Pistols (1 for 1)
50 Pull-Ups
250 Jump Ropes (can be chipped away during the WOD. See notes below)
- Both will end up doing the chipper completely themselves at the same time. *Must wait for partner to complete the 50 reps before moving onto the next exercise. Once 1 person is done with an exercise and is waiting, they can start chipping away at Jump Ropes
The wod: you will be paired with a partner at first, then once you guys get to the Jump Ropes, both people will complete it on their own. Throughout the workout, each person will do 50 reps of the first exercise, who ever finishes earlier, can start chipping away at the Jump Ropes (making it easier at the end, but possibly burning them out for the next exercise) only once both members are done with the 50 reps of the exercise can they start on the second exercise, and same thing moving forward.
Fight Gone Bad Month Part 4
4 rounds of:
• Thrusters 65/45
• Slam Ball Over Shoulder (50/40)
• Weighted Crunches (45/25) Mod ABMAT sit up
• KBS (50/35)
• Bike (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.