Double Trouble

2 Kettlebells + 2 Partners = "Double Trouble"

Equip: Partner, 2 Matching KBs (adv: 53/35, int: 44/26, beg: 35/18), Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch (inc. Heel Sit-to-Stand)

-then:

2 Rounds -

*5 x Deck Squat

*10 x KBS

*100m Run (Fwd. there/ Bkwd. back)

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SET #1:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Pistol Deck Squat (use pole to help, if necessary)(all R leg rnd 1; all L leg rnd 2)

-switch, repeat! (ea. person runs 2x and deck squats 2x)

-SCORE = Total Reps Pistol Deck Squat completed as a team

B) PARTNER WOD for Time -

-One partner works while the other rests; divide the work in any manner

*100 x 2KB Swing (bells swing b/w legs; Russian style (up to shoulder height only))

*80 x 2KB Bent-Over Row

*60 x 2KB Shoulder-to-Overhead

*40 x 2KB Squat Clean

*20 x 2KB Burpee-Deadlift

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SET #2:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Wall Ball

-switch, repeat!

-SCORE = Total Deck Squat - Wall Ball completed as a team

B) PARTNER WOD for Time -

*100 x 2KB Farmer Walking Lunge (1 KB hanging in ea. hand)

*50 x 2KB Thruster

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SET #3:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Box Jump

-switch, repeat!

-SCORE = Total Deck Squat - Box Jump completed as a team

B) PARTNER WOD for Time (we ran out of time & didn’t get thru this)-

*100 x 2KB Step-Up (1KB hanging in ea. hand)

*50 x 2KB Power Clean & Jerk

Down the Ladder We Go

EQUIPMENT: Bar (adv: 115/85, int: 95/65, beg: 65/45), Slam Ball (30/20), Jump Rope

WARM-UP:

*Active Stretch

-then:

*5 x Dive Bomber (fwd. and bkwd.)

*400m Run

*5 x Dive Bomber

-then:

Warm-Up for Hang Power Clean (i.e. Burgener Warm-Up, work up to WOD weight)

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30-25-20-15-10-5 x Slam Ball Wall Ball (30/20)

*b/w each set of WBS: 20 x Double-Under + 5 x Burpee

-D-U sub: 40 Singles

-Rx+: 40 Double-Unders each round

30-25-20-15-10-5 x Hang Power Clean (115/85)

*b/w each set of HPC: 200m Run + 5 x Handstand Push-Up

30-25-20-15-10-5 x Star Jump

*b/w each set of SJ: 20 x Double-Under + 5 x Reverse Overhead Slam Ball Throw (http://www.youtube.com/watch?v=39GxyxYrcC8)

-D-U sub: 40 Singles

-Rx+: 40 Double-Unders each round

30-25-20-15-10-5 x Pendlay Row (115/85)

*b/w each set of: 200m Run + 5 x Hollow Hold Chest Press (115/85)

Deck 'O Cards

EQUIPMENT: Bar (95/65)(Rx+: 105/75), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Slam Ball (30/20), Pull-Up Bar

WARM-UP:
*Active Stretch
-then:
*200m Run Fwd.
*200m Run Bkwd.
*20 x Plyo Push-Up
*20 x Squat Jump

DECK 'O CARDS:
*Use an actual deck of cards OR "Cards WOD" app from the iTunes store
*Suit defines the exercise; # on the card defines the reps assigned to that exercise
*Face Cards = 10 reps, Aces = 20 reps

BUY IN: 800m Run + 10 x Wall Walk
     -Diamonds: KB Swing
     -Clubs: Overhead Squat
     -Hearts: Chin-Up (Rx+: for rep assignments of 7 reps or less: Strict Chin-Up)
     -Spades: Lateral Box Jump
          -Joker #1: TABATA Ball Slam
          -Joker #2: 20 x "Slurpee" (a.k.a. Slam Ball Burpee)
BUY OUT: 800m Run  + 10 x Wall Walk

"Sally Up, Sally Down"

EQUIP: Jump Rope, Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25s/20s, i: 20s/15s, b: 15s/10s)

WARM-UP:
*Active Stretch
-then:
*100m Run (Fwd. there/ Bkwd. back)
*10 x Triangle Push-Up
*10 x Air Squat
*10 x Sumo Squat
*100m Run (Fwd. there/ Bkwd. back)

#1:
BUY IN: 1 min. x Hollow Body Hold 
-no rest-
6 Rounds -
*100m Run
*6 x Ring Dip
*12 x DB Stiff Leg Deadlift High Pull
-no rest-
BUY OUT: 1 min. x Hollow Body Hold

#2:
“Sally Up, Sally Down:” Back Squat (a: 135/95, i: 95/65, b: 65/35)

See Video here: http://www.youtube.com/watch?v=fc2mZkyb2so (you may use this video for your music OR download "Green Sally, Up" by Jesse Lee Pratcher & Mattie Garder at iTunes (must be the 3+ minute version))

#3:
BUY IN: 100 x Double-Under (erin: 200)
-no rest-
5 Rounds -
*100m Run
*5 x Squat Cleaning DB Burpee (DB Push-Up - Hop In - Squat Clean)
*10 x T2B
-no rest-
BUY OUT: 100 x Double-Under (erin: 200)

#4:
“Sally Up, Sally Down:” Shoulder-to-Overhead (a: 135/95, i: 95/65, b: 65/35)
(hold front rack during the "Sally, Down" portions of the song)

#5:
BUY IN: 40 x DB Plank Row
-no rest-
4 Rounds -
*100m Run
*4 x DB Deck Squat - Thruster (Rx: 1DB, Rx+: 2DBs)
*8 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)
-no rest-
BUY OUT: 40 x DB Plank Row

#6:
“Sally Up, Sally Down:” Barbell Push-Up 
(hands atop your barbell; hover with chest just above the bar during the "Sally, Down" portions of the song)

NOT-SO-"SMALL"

Equipment: Partner, Rower, Box (24/20), Wall Ball (20/14)

WARM-UP:
*Active Stretch
-then:
*400m Partner Indian Run
*2 min. x MB Russian Twist Toss to Partner

NOT-SO-"SMALL" PARTNER WOD (adapted CrossFit Hero WOD, "Small"):
2 Rounds for Time -
(one person works while the other rests; share reps/ row in any manner)
(Rx+: rest = Hold Plank atop MB)
*2000m Row
*100 x Burpee
*100 x Box Jump (24/20)
*800m MB Run w/ Partner (take turns running w/ ball)

Evil, Evil, Evil

WARM-UP:

*Active Stretch

-then:

*30 sec. x Hyper Plank Hold

*4 x 50m Run (increasing pace each rep)

*30 sec. x Hyper Plank Hold

-then:

*Clean & Jerk warm-up

TIMING CHEAT SHEET: 

1:00, 2:00, 4:00, 6:00, 10:00, 13:00, 14:00, 15:00, 17:00, 19:00, 23:00

SET #1 (23 min.):

2 Rounds -

Within 1 Minute:

*100m Run Sprint

*As Many Reps As Possible (AMRAP) In Remaining Time (IRT): Evil Wheel Clean & Jerk (135/95)

-1 Min. Rest (mark reps earned)- 

Within 2 Minutes:

*200m Run Sprint

*AMRAP IRT: Evil Wheel Clean & Jerk

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:

*400m Run Sprint

*AMRAP IRT: Evil Wheel Clean & Jerk

-3 Min. Rest (mark reps earned)-

SCORE = Total Reps Evil Wheel Clean & Jerk

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SET #2 (23 min.):

2 Rounds -

Within 1 Minute:

*100m Run Sprint

*AMRAP IRT: DB Split Squat Snatch (25’s/ 20’s)

-1 Min. Rest (mark reps earned)-

Within 2 Minutes:

*200m Run Sprint

*AMRAP IRT: DB Split Squat Snatch

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:

*400m Run Sprint

*AMRAP IRT: DB Split Squat Snatch

-3 Min. Rest (mark reps earned) -

SCORE = Total Reps DB Split Squat Snatch

Evil Wheel (roll out - roll in)

The Man-Breaking Girls

1 Man Maker = Row R + DB Push-Up + Row L + DB Push-Up + Hop In + Clean + Press 

Equip: DBs (a: 25/20, i: 20/15, b: 15/10), Wall Ball (20/14), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

*400m Run

-1-2-3-4-5 Inchworm-Push Up Count-Up

-20 x Kip Swing

“Man-Breaker Angie”

For Time (40:00 Time Cap):

Every Minute On the Minute (EMOM): 2 x DB Man Maker

• 100 x Pull-Up (sub: Ring Row)
• 100 x Push-Up
• 100 x Sit-Up
• 100 x Air Squat

-Modification Options: 1/2 reps of Angie and/ or 1 Man Maker EMOM

“Man-Breaker Karen”

For Time (15:00 Time Cap):

EMOM: 1 x DB Man Maker

• 150 x Wall Ball