Call Us: (919) 907-1233

WOD for 012018

19
Jan

WOD for 012018

With a partner:

Within 12 minutes… (3-Rounds)
20 Wall Balls
15 Sumo Deadlift High Pull
20 Box Jumps
15 Push Press
20 Cal Row

*Alternate Movements
*Score=Time

L1: 95/65, 20/14, 30”/24”, 20/15 cal row
L2: 75/55, 20/14, 24”/20”, 20/15 cal row
L3: 65/45, 14/12, 24”/20” Step-ups, 15/10 cal row
L4: KB SDLHP, 12/10, 20”/17” Step-ups, 15/10 cal row

Rest 3 minutes

12-minute AMRAP:

14 DB Front Rack Lunge
7 Power Cleans
7 Bar-Over Burpees

*1 Person Doing Double Unders-1 Person Working on AMRAP
*Switch every 2-mins
*Score= Rounds and Reps (+) Double Unders

L1: 50/35, 155/105
L2: 35/20, 135/95
L3: 20/15, 95/65
L4: 15/12, 14 KBS (Orange/Yellow), Regular Burpees

Rest 3 minutes

8 (1-minute) Rounds — Alternating Minutes

10 KB Snatches
Remaining Time: Toes to Bar

*Score= Toes To Bar

L1: Blue/Red
L2: Red/Orange
L3: Orange/Yellow
L4: DB Snatches

Leave a Reply