WOD’s for the Week of 12/19 to 12/24

Click on the day to see the workout for that day!

Warm-up

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Skill

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MetCon

“One Punch Man”

For time (in order)…
– 100 push-up
– 100 squat
– 100 sit-up
– 300 double under

All movements must be done in order for the full rep count. You can only move on to the next move after finishing the previous.

Warm-up

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Skill

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MetCon

“Whack a Mole Xtreme”

15 min Team AMRAP
– On: 20 sledgehammer swings to tire (alt. hands)
– Off: 10 power clean (95/65#), 5 burpee

One athlete ON at a time; all others AMRAP the OFF work.
Score: total rounds completed of OFF work.

Warm-up

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Skill

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MetCon

“Fiver Fever”

For time (in order)…
– 5 each … push-up, sit-up, air squat
– 50 single under
– 10 each … ring dip, leg raise, squat jump
– 50 single under
– 15 each … handstand push-up, toes to bar, box jump (30/24″)
– 50 single under
– 20 each … wall ball (20/14#), MedBall sit-up (20/14#)
– 50 single under

Holiday Party 2016!

Warm-up

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Skill

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MetCon

“Bar Crawl”

5 min AMRAP
– 5 Push Press (65/45#)
– 10 Sit-up

5 min AMRAP
– 5 Clean (95/65#)
– 20 Double Under

5 min AMRAP
– 5 deadlift (135/95#)
– 5 wall ball (20/14#)

Warm-up

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Skill

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MetCon

“Barbarian Hero”

Complete all parts in order with as little rest as possible between them.

Part 1

5 rounds of…
– 120ft sled push (50/25#)
– 30 sec Plank

Part 2

5 rounds of…
– 120ft bear crawl
– 4 tire flip

Part 3

5 rounds of…
– 10 box jump (24/20″)
– 10 pull-up

Part 4

5 rounds of…
– 10 barbell row (95/65#)
– 10 stone to shoulder (heavy; alt. shoulders)