snoridgecf

Teams of 2
– Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65)
– Alternate partners every minute / Only one person working at one time.
– Time stops when team reaches a total of 100 Thrusters

BTWB

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Team Kalsu: Light or Heavy Option

Team Kalsu:

Light Option

As a team of 2 complete for time:
100 Thrusters (95#/65#)
* Start each minute with 5 Burpees then max rep Thrusters
* Alternate partners every minute / Only one person working at one time.
* Time stops when team reaches a total of 100 Thrusters

BTWB

Team Kalsu:

Heavy Option

As a team of 2 complete for time:

100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.

BTWB

Photo by @robcwilson

Results

Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Advanced RX: Half Kalsu

For Time:

50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

BTWB

Photo by @robcwilson

Young Guns: The Next Generation Of Games Athletes

Results

Lifting: Deadlifts and Hollow Rocks & AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets DL and HR.

BTWB

AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
6 Deadlifts (185#/135#)
8 Pull-ups
10 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Bench Press: 5-5-5-5-5 & Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

Bench Press: 5-5-5-5-5

Bench Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

For time:
80 Single Dumbbell Hang Clean & Jerks (pick load)
60 Wall Balls (20#/14#)
40 Burpee Over Dumbbells
10 Muscle-ups
* HC&J are alternating L/R

BTWB

Photo by @robcwilson

Results

Results cont

Hang Squat Clean: 1-1-1-1-1 & 5 RFT: Rows, Thrusters and AbMat Sit-ups

Hang Squat Clean: 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Rows, Thrusters and AbMat Sit-ups

5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson

Today’s workout is the last of 2019. Mike approves of this WOD!

We are closed tomorrow for New year’s Eve 12/31 and also on New Year’s Day 1/1.
Normal hours as of Thursday 1/2

Have a safe and Happy New Year!

With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship

Results

Results cont

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* Use mats, choose load both can touch and go. Split reps on Burpees and C2B.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

Monday 12/30 Normal schedule
Tuesday 12/31 CLOSED
Wednesday 1/1 CLOSED Happy New Year’s!
Thursday 1/2-1/4 Normal schedule

Results