"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload (135/95), Rower, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x SB Plyo Push-Up

*5 x Burpee

*5 x Strict Pull-Up

*5 x Squat Clean-Thruster (light bar)

——————————-

“DOUBLE TROUBLE”

(0:00 - 15:00)

A) 4 Rounds for Time -

*200m Run

*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)(95/65)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(15:00 - 30:00)

B) 4 Rounds for Time -

*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)

*10 x Double Pull-Up Burpee-Pull-Up (Burpee + 2 Pull-Ups = 1 rep))

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(30:00 - 45:00)

C) 4 Rounds for Time -

*250m Row

*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

(45:00 - 60:00)

D) 4 Rounds for Time -

*5 x Wall Walk

*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

If you complete 4 rounds sub-10:00, you MUST do a 5th round.

"Math 101"

EQUIP: Bar (2 loads), Box, Pull-Up Bar, Jump Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Tuck Jump

*5 x Squat Clean

*5 x Push Press

*5 x OHS

*5 x Burpee Pull-Up

—————————-

WOD:

INSTRUCTIONS for WODs A, B, and C:

*Note the time it takes you to complete Round 1

*Immediately, complete the remaining 9 rounds of the WOD, trying to maintain that 1st round pace.

*At the end of the 10 rounds, calculate your average time per round (this takes some math!!!)

*20 min. time cap per WOD

SCORE = Difference b/w Average Time per Round and Round 1 Time

A.)

(0:00 - 20:00)

10 Rounds -

*100m Run

*5 x Power Snatch (95/65)

*5 x Box Jump (30/24)

B)

(20:00 - 40:00)

10 Rounds -

*20 x Double-Under

*5 x Squat Clean (115/85)

*5 x Push Press (115/85)

C)

(40:00 - 60:00)

10 Rounds -

*50 x Mountain Climb

*5 x Double-Superman Burpee

*5 x Chin-Up (c: Strict)

———————

"6 x 8"

EQUIP: Bar (3 loads: 65/45, 95/65, 135/95), HSPU Set-Up, Box (20”), KB

WARM-UP:

*Active Stretch

*400m Run/ Row

*1 min. Handstand Hold vs. Wall

*20 alt. Lunge

*10 Push-Up

*5 ea. 1-Arm KB Swing

*5 ea. Bent Over Row, Deadlift, Power Clean, Thruster

—————————-

WOD 1 (8 min. cap):

TABATA: Hollow Rock

-no rest-

AMRAP In Remaining Time: Handstand Push-Up

SCORE = Total Reps of HSPU

———————-

WOD 2 (8 min. cap):

BUY IN: 20 ea. x Pistol (c: weighted (35/18))

-no rest-

AMRAP In Remaining Time: Front Rack Step-Up (95/65)(20”)

SCORE = Total Reps of Step-Up

———————-

WOD 3 (8 min. cap):

BUY IN: 30 ea. x alt. 1-Arm KB SDHP (c: 70/53, p: 53/35, f: 35/18)

-no rest-

AMRAP In Remaining Time: alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps of KB Snatch

———————-

WOD 4 (8 min. cap):

BUY IN: 40 x Bent-Over Row (135/95)

-no rest-

AMRAP In Remaining Time: Power Clean (135/95)

SCORE = Total Reps of Power Clean

———————-

WOD 5 (8 min. cap):

BUY IN: 50 x Strict Press (65/45)

-no rest-

AMRAP In Remaining Time: Thruster (95/65)

SCORE = Total Reps of Thruster

———————-

WOD 6 (8 min. cap):

BUY IN: 60 x Push-Up

-no rest-

AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee

———————-

WOD SCORE = Sum of Scores from all 6 WODs

"Tandem Trick Or Treat"

EQUIP: Partner, KB (70/53), Pull-Up Bar, Bar (c: 115/75, p: 95/65, f: 75/45), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm Push-Up Ladder

*5 x Strict Pull-Up

*10 x KB SDHP

*10 x Push Press (last 5 = Behind-the-Neck)

—————————————-

“TANDEM TRICK OR TREAT” (Teams of 2)

RULES: (apply to ENTIRE wod (Buy In/ Out & 10 Rounds)

• Partners alternate working and “non-working” assignments
• "Non-working” partner holds the “trick or treat bag:” Kettlebell (70/53)) in a 1-Arm Farmer Carry 
• Partners switch duties as desired
• “Working” reps do NOT count if “non-working” partner is not holding the KB (in 1 hand only and with proper Farmer Carry form - stand upright, both knees extended, elbow extended)
• Do NOT drop the KB!!! Each Drop of KB = 31 additional meters to Row at BUY OUT

“ENTER AT YOUR OWN RISK” BUY IN: 1031m Partner Row 

-no rest-

10 Rounds for Time -

(Pick 3 of these 4 movement assignments each round; must use each movement at least 3x!)

*31 Poltergeist Pull-Up

*31 Boo Burpee

*31 Zombie “Zumo” Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)

*31 Black Bat Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

-no rest-

“SAVE YOUR SOUL” BUY OUT: 1031m Partner Row 

—————————————-

"Puttin' In Some MILEAGE"

EQUIP: Barbell, Pull-Up Bar, Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run

*Shoulder Plank Series + 10 Push-Up + Hop-In

*5 x Jumping Pull-Up

*5 x light Deadlift

*5 x light Snatch Pull

*5 x light OHS

-then: individual movement-specific warm-up for WOD

———————-

WOD (60 min cap):
For Time -

1 Round -

*400m Run OR 500m Row

*15 x Deadlift (c+: 315/205, c: 275/185, p: 185/135, f: 135/95)

2 Rounds -

*400m Run OR 500m Row

*15 x Power Snatch (c+: 135/95, c: 115/75, p: 95/65, f: 65/45)

3 Rounds -

*400m Run OR 500m Row

*15 x Burpee Pull-Up (mod: 15 Burpee + 15 Pull-Up)

4 Rounds -

*400m Run OR 500m Row

*15 x Double-Squat Wall Ball (20/14)

"The 3-Mile Heart Attack" (as named by Marita Martin)

EQUIP: Bar (95/65)(135/95), Pull-Up Bar, Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

w/ light bar -

*5 x Slam Ball

*5 x Hang Power Clean

*5 x Thruster

*5 x Burpee

*5 x Pull-Up

——————————-

“THE 3-MILE HEART ATTACK” (as named by Marita Martin)

SCORING SYSTEM for AMRAPs:

*No value rewarded for individual repetitions; value only rewarded for unbroken repetitions

< 5 unbroken reps = 0 points

5 unbroken reps = 1 point

10 unbroken reps = 3 points

15 unbroken reps = 6 points

20 unbroken reps = 10 points

25 unbroken reps = 15 points

30 unbroken reps = 21 points

*Be strategic! Don’t do extra reps. Example: 12 unbroken reps is only worth 3 points (so stop at 10 reps).

800m Run

-first AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Thruster (95/65)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Pull-Up

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Burpee-Tuck Jump

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Hang Power Clean (135/95)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Ball Slam (30/20)

800m Run FOR TIME

SCORE = 

1. Total Points accumulated from all 5 AMRAPs
2. Time to Complete last 800m Run

"Mucho Ocho"

EQUIP: Bar (95/65), Plate (45/25), KB (53/35), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm Push-Up Ladder

*10 KB Goblet Squat + 10 KB Sumo Deadlift High Pull + 10 ea. 1-Arm KB OH alt. Lunge

*5 ea. Box Jump, Burpee, and Thruster

—————————

“MUCHO OCHO” (64 min cap)

BUY IN: 888m Run

-no rest-

8 Rounds -

8 Thruster (95/65)

8 Weighted Push-Up (45/25) 

8 Box Over Jump

8 KB Turkish Get-Up (4 ea. side)(53/35)

8 Overhead Squat (95/65)

8 Knees-2-Elbows

8 Burpee

8 Sumo Deadlift High Pull (95/65)

-no rest-

BUY OUT: 888m Row