Banks Closed”
6 Rounds
2 minutes
7 Clean and Jerks (115/75)
Max Effort Burpee Box Step
2 minute Rest
RX+ (155/105) Burpee
Box Jumps
Masters (95/65)
Score is total number of Burpee Box Steps/Jumps
Home WOD RD2:WOD55
6 Rounds
2 minutes
8 Clusters (deck squat, air squat, burpee, jumping jack)
Max Effort Box Steps or Jumps
2 minute Rest
Score is total number of Steps/Jumps
Athletes will have 20 minutes to warmup and complete a heavy 1RM Deadlift
5 min rest
7min AMRAP
7 Thrusters(75/55)
5 Hang Cleans
3 C2B Pullups
RX+(95/65)&Bar MU
Complete the entire deck for time
Draw cards from a standard 52-card deck + 2 Jokers
Each card draw determines the exercise which to do and the number of reps.
Face cards=10, Aces=11
Hearts= Pushups
Diamonds=Situps
Clubs=Jumping Air Squats
Spades=Burpees
Jokers=90 sec plank hold
“Spicy Snowflake”
For Time
18-15-12-9-6-3
Barbell Burpees
Hang Snatch (95/65)
RX+ (115/75)
Masters (75/45)
Cash Out (no measure)
4 minutes Figure 4 Stretch
4 sets Max Effort Deadhang Pull-ups
At Home RD2:WOD52
For Time
18-15-12-9-6-3
Burpees
Hang Snatch (KB, DB, BB, PVC)
Cash Out (no measure)
4 minutes Figure 4 Stretch
4 sets Max Effort Pulls
Who’s Thirsty”
10 minute AMRAP
14 Drag Rope D/U
7 Overhead Squats (75/55)
4 minute Rest
RX+(95/65)
Masters(65/35)
Who’s Thirst part 2
7 Rounds
7 KB Swings (1.5/1)
7 Goblet Squats
Athlete will have 2 scores, reps in AMRAP and time taken to complete 7 rounds.
At Home RD2:WOD51
10 minute AMRAP
14 Jump Ropes
7 Overhead Squat (DB, KB, BB, broomstick)
4 minute Rest
Rd2:WOD51b
7 Rounds
7 Deck Squats
7 Burpees
Athlete will have 2 scores, reps in AMRAP and time taken to complete 7 rounds.
“40oz”
For Time
40 Cal Row
40 Sit-ups
40 Back Rack Lunges (95/65)
40 Sit-ups
40 SDLHP
40 Sit-ups
40 Shoulder to Overhead
40 Sit-ups
40 Cal Row
RX+ (115/75)
Masters (75/45)
At Home RD2:WOD50
For Time
20 Burpees
40 Sit-ups
40 Weighted Lunges
40 Sit-ups
40 SDLHP
40 Sit-ups
40 Shoulder to Overhead
40 Sit-ups
20 Burpees
15 minutes
2 Chest to Deck Push-ups
2 Hang Cleans (115/75)
2 Pull-ups
Increase reps by 2 each round. Score is total reps.
RX+ (135/95)
Masters (95/55)
Cash Out (no measure)
60 Good Mornings
4 minutes Plank Holds
Divide as needed.
At Home RD2:WOD49
15 minutes
2 Check to Deck Push-ups
2 Step-ups
2 Dips
Increase reps by 2 each round. Score is total reps.
Cash out (no measure)
60 Good Mornings
4 minutes Plank Holds
Divide up as needed.
Sour GIggle
20 minutes
Even: 5 Front Squat (weight is athletes choice)
Odd: 30 Double-unders
RX+ Unbroken D/U
Score is the total amount of weight lifted. Weight may be changed as needed, but all 5 reps need to be completed within the 1 minute time frame. Racks not allowed. Athletes may squat clean first rep.
At Home RD2:WOD48
20 minutes
Even: Max Effort Jumping Squats
Odd: 10 V-ups
Score is total number of Jumping Squats.
Athletes will have 15min to work up to a heavy 1RM power clean
Rest 5 min
15min AMRAP
5 Hang Cleans(155/105)
10 Box Jump Overs(24/20)
15 Situps
Home WOD
Athletes will have 10minutes to work up to a max effort set of unbroken double unders. athletes will have as many attempts as desired within the time allowed.
Home WOD
Rest 5 minutes
15min AMRAP
5 G2OH with Object(DB/BB/Plate/etc)
10 Jumping Lunges
15 Situps
3 Rounds
400m Row
21 KB Swings(1.5/1p)
12 Pullups
Compare to 29th Dec 2013
At Home RD2:WOD46
3 Rounds
400M Run/ 400M Run / 800M Bike/ 40 Burpees / 150 Jump Ropes
21 Swings (KB, DB, Mike Jug)
12 Pulls (table, towel, sdlhp, bent rows)
9 minute AMRAP
6 Shoulder Press (75/55)
12 Butterfly Sit-ups
3 minute Rest
9 minute AMRAP
6 Toes to Bar
12 Burpees
RX+ (95/65)
Masters (75/45)
Score is total number of reps.
At Home RD2:WOD45
18 minute AMRAP
6 Chest to Deck Push-ups
12 Butterfly Sit-ups
6 Burpees
12 Mason Twists (Soccer ball, KB, DB, MB)