Choose Power Snatch or Full Snatch and post heaviest weight
9 Minute AMRAP:
3 – Overhead Squat (95/65)
3 – C2B Pull Up
6 – Overhead Squat
6 – C2B Pull Up
9 – Overhead Squat
9 – C2B Pull Up
12 – Overhead Squat
12 – C2B Pull Up
15 – Overhead Squat
15 – Pull Up……..Continue adding 3 reps per round until 9 minutes are up.
10 Minute AMRAP:
1 – Deadlift (115/75)
1 – Hang Power Clean
1 – Front Squat
1 – Push Press
*All touch and go, every time the barbell settles to the ground you must do 5 bar hop burpees.
5 Minute AMRAP:
20 – Double Unders
20 – Wall Balls (20/14)
Rest 1 Minute Between AMRAPS
5 Minute AMRAP:
10 – KB Swings (53/35)
10 – Jumping Alternating Lunges
Rest 1 Minute Between AMRAPS
5 Minute AMRAP:
7 – Toes To Bar
10 – Push Ups
With a partner complete a 10 minute AMRAP of:
5 – Wall Balls
5 – KB Deadlifts
5 – Push Ups
1 – Shuttle Run
One partner works and completes a full round while the other partner rests.
With a Partner complete 5 rounds (each) for time of the following:
10 – Thrusters (95/65)
10 – Toes To Bar
5 – Bar Hop Burpees
One person works at a time and completes a full round.
Choose your workout today based on how naughty you were in sticking to your diet on Christmas Eve and Christmas Day! Angie (a little naughty) or Murph (really naughty)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Merry Christmas!! 12 Days of Christmas WOD
Complete the workout to the tune of 12 days of Christmas!
1 – Ground To Overhead (115/75)
2 – Muscle Ups or C2B Pull Ups
3 – Bar Hop Burpees
4 – Shoulder To Overhead (115/75)
5 – Toes 2 Bar
6 – Pull Ups
7 – Box Jumps (24/20)
8 – Front Rack Rev Lunge (115/75)
9 – Sit Ups
10 – Wall Balls (20/14)
11 – Kettlebell Swings (53/35)
12 – Front Squats (115/75)
EMOM 12 Minutes:
Min 1-6: 3 Power Snatches (@75% 1RM) + 5 Strict Pull Ups
Min 7-12: 5 Power Clean (same weight) + 5 Strict HS Push Ups
Scaling guide: pull ups can be scaled with kipping pull ups or assisted pull ups. HS push ups can be scaled with HR push ups or assisted push ups. Increase reps if your scaling option is too easy.
Complete 5 Rounds in 12 Minutes “Or Else*”
5 – Burpees
10 – Box Jumps
15 – KB Swings (53/35)
20 – Sit Ups
* If you fail to complete 5 rounds in 12 minutes you must do 30 Wall Balls (20/14)
RX Plus = 8 Minutes “Or Else”