WODs

Burping “Cindy” AMRAP 20 minutes of: 5 Burpee pull-ups 10 Push-ups 15 Squats

Strength: Clean 5×5 Then, for time, 21-15-9 of: Power clean (135/85lb) Step ups onto 20″ box with weight overhead (45/25lb), L+R=1

Fight Gone Bad style Partner WOD Partner up. Partner A completes as many reps as possible in 30 seconds while Partner B counts his or her reps. Then the partners switch places. Each partner then [...]

“Roy” Five rounds for time of: 15 Deadlifts (225/155lb) 20 Box jumps (24/20″) 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd [...]

Strength: Overhead squat 3-3-3-3-3 Then, for time, 21-15-9 of: Overhead squats (95/65lb) Burpees

Skill: Kettlebell clean & jerk Then, AMRAP 15 minutes of: 5 KB C&J – Right arm (24/16k) 10 Walking lunge steps (L+R=2) 15 Squats 5 KB C&J – Left arm 10 Walking lunge steps [...]

Strength: Bench press  – work to a heavy single Then, complete as many rounds and reps as possible in 20 minutes of: 18 Box jumps (24/20″) 15 Toes to bar 12 Pull-ups

Strength: Back squat 3-3-3-3-3 Then, AMRAP 20 minutes of: 20 Double-unders 15 Push-ups (with hand release) 10 Wall balls (20/14lb)                

Strength: Deadlift 5×5 Then, Partner up for “Happy New Year:” One partner runs 400ms while the other partner performs as many rounds and reps as possible: 12 Bodyweight Deadlifts [...]

Strength: Thrusters – work to a heavy single Then, 15 minute AMRAP of: 9 Thrusters 9 Pull-ups