“Stairmaster”
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
Archive for the ‘WOD’ Category
“Boby Slam”
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 MedBall Cleans (20/14)
5 Push Press
*Build in Weight on the Push Press*
Strength:
Front Squats
Build to a heavy 3
-Then-
“Geico”
AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Strength:
Overhead Squats
Build to a heavy single
-Then-
“Power Move”
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
“Walk the Walk”
For Time:
75/55 Calorie Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Bike
“Christmas Movie Marathon!”
Team marathon row
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box Height: (24/20)
* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…
“Mood Swing”
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders
