Every 30 seconds for 6 minutes:
1 Deadlift @ 85%
-then-
75 Pullups
75 Double-Unders
75 Burpees
For time.
Notes: There is a strict 20 minute time limit.
1-12-11
Complete for time:
Run 400 m
25 Air squats
Run 400 m
25 step walking lunge
Run 400 m
25 Air squats
Run 400 m
25 step walking lunge
Run 400 m
25 Air Squats
Run 400 m
25 step walking lunge
1-11-12
Max Effort
Bench Press, 1 rep max
Dynamic Effort
Bench Press 1-10-1-20-1-30 reps
For 10, 20 & 30 reps, loads are approximately 80%, 70% & 50% respectively.
Post total load (add up all six barbell loads)
1-10-12
Skill Transfer
Burgener Warm Up
WOD
Complete 5 rounds for time of:
9 Hang power snatches
21 Double Unders
1-9-12
90 Day Challenge WOD
15 minutes to complete 1 rep max on Deadlift
Rest 5 mins
50 Burpees for time
Rest 5 mins
1 mile run or 2K row for time
Each of these exercises will be scored separately based on a 100 point system by male and female.
1-6-12 “The Epiphany”
“Twelve Days of Christmas”
Order to be determined during the wod 🙂
100 jump ropes
Turkish get-up
Kettlebell Swing
KB press
KB sumo deadlift high-pull
KB goblet squat
KB sit up
KB snatch
KB burpee
KB row
KB figure eights
KB windmill
No, we will not sing.
1-5-12
Death by 10 meters
Every Minute on the minute complete the following:
10m Run – 10 Meter Line
Increase one 10m run every minute.
1-4-12
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
1-3-12
Skill:
Turkish get-up
WOD:
Complete the following complex (Fran weight):
Push Press, 7-7-7-7-7-7-7
Thruster, 7-7-7-7-7-7-7
Front Squat, 7-7-7-7-7-7-7
Athlete will complete seven push presses, seven thrusters and seven front squats in a single complex. The entire complex must be completed unbroken and within 45 secs. Athlete will have two minutes to rest between complexes.
