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12/31/2016 WOD: Partner WOD: New Year’s Eve! Twenty (20) reps of sixteen (16) movements Run 100 meters at the top of each round, for a total of sixteen hundred meters. One person works at a time. Split work however you wish. Post total time. Run 100m 20 Row (calorie) Run 100m 20 Thrusters 45/35 Run 100 20 Double Under Run 100m 20 Burpee Run 100m 20 Back squats 45/35 Run 100m 20 Sit-up Run 100m 20 push press 45/34 Run 100m 20 Front squats 45/35 Run 100m 20 KB swing 55/35 Run 100m 20 Push-up Run 100m 20 Pull-up Run 100m 20 Air squat Run 100m 20 hang clean 45/35 Run 100m 20 Box Jump 24/20 Run 100m 20 Walking lunge Run 100m 20 Wall-ball 20/14
12/17/2016 WOD: Tabata Wall Ball The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Then: Omar For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s
10/31/2016 WOD: Happy Halloween!! 3 rounds for time of: Pumpkin Run, 400 m 21 Pumpkin Squats 12 Pumpkin Swings Then: As many rounds as possible carrying a pumpkin in 8 mins of: 200 m Run 10 Sit Up (Abmat)s 20 Thrusters 30 Walking Lunges 40 Step Ups – 20inch Boxes If your pumpkin touches the ground at anytime after the AMRAP begins it is an automatic 20 burpee penalty.
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