WOD Archive

4-8-12-16-12-8-4
•Wallballs (20/14)
•Deadlifts (225/155)

Score: Time

Front Squat 5 X 3

Then

Full 8 Round Tabata of each
Slam ball
Assault Bike
Double Under

Score: Fewest reps each movement

Partner Workout 15-12-9-6-3

Ring Pushups
Pull ups
Burpees

Amrap Cal Row

Score: Total Calories

1000 Weighted Box Step Ups
Pack (#45/35)
20″ box

Every 2 min for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (1.5/1)
•14 Air squats

Score: Slowest Round

Strength: 4 x 3 Thrusters [HEAVY]

12 Min Alt EMOM:
Min. 1: 15/10 Cals Assault Bike
Min. 2: 12 DB Push Jerks [45/25]
Min. 3: 9 Wall Balls

Partner King Kong

16 Rounds:

1 Deadlift (325/225)

2 Muscle-ups

3 Cleans (185/135)

4 Handstand push-ups

*Alternate after completed round

3 Rounds for time of:
20 Pull-ups
30 DB Push Ups
40 GHD Sit-ups
50 DB Front Squats [50/35]

Rest 5 min between rounds

12 Days of Christmas

For Time:

• 1 100 Meter Run or 25 Double-Unders
• 2 Power Cleans (135/95 lbs.)
• 3 Ring Dips
• 4 Dumbbell Ground to Overhead (45/30 lb.)
• 5 Burpees
• 6 Toes to Bar
• 7 Push-ups
• 8 Box Jumps
• 9 Kettlebell Swings (70/52 lbs.)
• 10 Pull-ups
• 11 Front Squats (135/95 lbs.)
• 12 Shoulder to Overhead (135/95 lbs.)

• (95/65)
• 1 Deadlift
• 2 Hang Power Cleans
• 3 Front Squats
• 4 Shoulder Press
• 5 Back Squats
• 6 Push Press
• 7 Thrusters
• 8 Squat Cleans
• 9 Push Jerks
• 10 Hang Power Snatch
• 11 Overhead Squat
• 12 Sumo Deadlift High Pulls

Strength
3 x 8 Deadlift at 65-70 percent

Then

10 Min Alternating EMOM:
Odd: 8 Burpee box-jump overs
Even: 12/10 Cals on Assault Bike

Every 2 min for 5 rounds:
•75 Double unders
•Max rep power cleans [155/105]

Build to Heavy Push Jerk:

Every 0:90 for 5 rounds:

Min 0:00 5 reps
Min 1:30 4 reps
Min 3:00 3 reps
Min 4:30 2 reps
Min 6:00 1 rep

Then

21-15-9
DB Thrusters [50/35]
Pull-Ups

12-9-6-9-12
Handstand Push-ups
Back Squats [135/95]
Lateral OTB Burpees

In 24 min:
150m Row
2 Hang Power Snatches [95/65]
*Every round, add 150m and 2 HPS

18 min Partner AMRAP*
9 Deadlifts [225/155]
15 Power Snatches [95/65]
21 Box Jumps [24/20]

*Alternate after each completed movement