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Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and JerksAs a team of 2 complete 42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* One works, one rest. One bar, rower, and box per team.
Photo by @robcwilson
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
* Rest 3 minutes then complete Pt. 2
Complete as many rounds as possible in 6 mins of:
10 Ring Push-ups
Row 250m
* 3 minutes rest between Pt 1 and 2
Deadlift + Hang Power Clean + Push Jerk 1-1-1Deadlift + Hang Power Clean + Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex
Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB
Photo by @robcwilson
“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).
Preventing Rips: Keeping Your Hands Intact to WOD Another Day
3 rounds for time of:
Row 500m
21 Burpees
Run 400m
Muscle Up Progression PracticeMuscle Up Progression
This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice
Handstand Push-up progression & practice
This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips5 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Walking Lunge With Plates (45#/25#)
10 Ring Dips
10 Overhead Walking Lunge With Plates (45#/25#)
Results
Results cont
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box JumpsEvery 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 Rounds Each of 3 CoupletsFor time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups
Photo by @robcwilson
The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up! 😉
HOLIDAY SCHEDULE:
Teens Class:
“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
