Category: WODUP

A. Snatch Technique

On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat SnatchScoring: Not Scored

B. "What's Up?"

AMRAP 9:
3 Squat Snatches (95/65)
3 Toes to Bar
6 Squat Snatches (95/65)
6 Toes to Bar
9 Squat Snatches (95/65)
9 Toes to Bar
…
Add 3 Reps Per RoundScoring: Not Scored

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A. Happy Saturday

AMRAP 5:
30 Reverse Lunges
200 Meter Wreck Bag Run (20/10) Kg
Max Calorie Row / Bike / Shuttle Run

Rest 5 Minutes

AMRAP 5:
30 Single Front Rack Dumbbell Reverse Lunges (50/35)
200 Meter Wreck Bag Run (20/10)
Max Calorie Row / Bike / Shuttle Run

Rest 5 Minutes

AMRAP 5:
20 Double Dumbbell Front Rack Reverse Lunges (50’s/35’s)
200 Meter Wreck Bag Run (20/10)
Max Calorie Row / Bike / Shuttle RunScoring: Not Scored

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A. "Shot Caller"

5 Rounds For Time:
21 Wallballs (20/14)
18 Alternating Dumbbell Power Snatches (50/35)
15 Box Jumps (24"/20")
12 Toes to BarScoring: Not Scored

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A. "Krampus"

Tabata [6 Rounds of :20 On + :10 Off]:
1. Front Plank to Push-up Plank
2. Side Plank (Right)
3. Side Plank (Left)
4. Arch Hold
5. Hollow HoldScoring: Not Scored

B. "8th Grade"

8 Rounds For Time:
30 Double Unders or 90 Single Unders
30 Air Squats
15/12 Calorie Row or 12/9 Calorie Bike or 200 Meter RunScoring: Not Scored

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A. "Wise Men"

AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats (155/105)
3 Push Jerks (155/105)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)Scoring: Not Scored

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A. "Tricycle"

For Time:
Buy-In: 800 Meter Run or 1,000/800 Meter Row or 2,000/1,600 Meter Bike

Directly Into…

27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)Scoring: Not Scored

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A. Burpee Cycling

For Time:
50 Burpee Box Jump Overs (24"/20") or 75 BurpeesScoring: Not Scored

B. "Pull It Together"

AMRAP 13:
1,200/1,000 Meter or 1,200/1,000 Meter Bike or 600 Meter Run
9 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (24"/20") (50/35)Scoring: Not Scored

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A. "Hello Darkness"

On the 4:00 x 7 Rounds:
400 Meter Run or 500/400 Meter Row or 25/18 Cal Bike
20 Kettbell Swings (53/35)
10 BurpeeScoring: Not Scored

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A. Weighted Pull-up

Build to a Heavy Set of 3Scoring: Not Scored

B. Weighted Strict Ring Dip

Build to a Heavy Set of 3Scoring: Not Scored

C. “Up & Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]Scoring: Not Scored

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A. Back Squat

Every 2 Minutes x 6 Sets:
3-3-3-2-2-1Scoring: Not Scored

B. "Devil In Disguise"

AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Step Back Lunges (50/35)
10 Toes to BarScoring: Not Scored

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