Big Box WOD!
WOD 1
“Step into Christmas”
Time Cap 12 mins
In two sub teams of 2:
For time:
40 Burpee KB Step Overs (20”, 24/16/12/8kg) min 2 reps each
80 Calorie Row
Each person uses one of the kettlebells. Put the KB down to do the Burpee.
Pair 2 can start their Step Overs once Pair 1 have finished all 40 reps. Pair 2 can start rowing when pair 1 have reached 80 Calories
If a team of 3 the individual must go second and must complete 40 burpee step overs (8kg) then one of Pair 1 can join them on the row.
WOD 2
“Max out for Christmas”
Max Bar Hang (max 2 mins)
Max Synchro Partner Med Ball Sit Ups (6kg) in 2 mins
On the call of ‘go’ all athletes will hang from the bar until they drop off and the time scored.
After 2 mins athletes will immediately start the synchro partner med ball sit ups accumulating reps for 2 mins. Both pairs must pass the ball to each other at the same time to counted as synchronous.
If a team of 3 the middle bar hang scored will be doubled and one person will do med ball sit ups on their own mirroring ONE of the other pair.
WOD 3
“CHRISTMAS is coming”
12 min AMRAP
30 Clusters (Med Ball) (9/6kg) (Squat Clean Thruster)
30 Hand Release Press Ups
30 Rowing (Cals)
30 Inverted Row on Rings (feet under bar)
30 Swings (American) (24/16kg) (12/8kg, 2 reps = 1RX swing)
30 Thrusters (20/15kg)
30 Mountain Climbers
30 Air Squats to a med ball
30 Skips (Double Unders) (3 single skips = 1DU)
Score = Total reps.
Athletes must tag on every transition.
WOD 1
“Step into Christmas”
Time Cap 12 mins
In two sub teams of 2:
For time:
40 Burpee KB Step Overs (20”, 24/16/12/8kg) min 2 reps each
80 Calorie Row
Each person uses one of the kettlebells. Put the KB down to do the Burpee.
Pair 2 can start their Step Overs once Pair 1 have finished all 40 reps. Pair 2 can start rowing when pair 1 have reached 80 Calories
If a team of 3 the individual must go second and must complete 40 burpee step overs (8kg) then one of Pair 1 can join them on the row.
WOD 2
“Max out for Christmas”
Max Bar Hang (max 2 mins)
Max Synchro Partner Med Ball Sit Ups (6kg) in 2 mins
On the call of ‘go’ all athletes will hang from the bar until they drop off and the time scored.
After 2 mins athletes will immediately start the synchro partner med ball sit ups accumulating reps for 2 mins. Both pairs must pass the ball to each other at the same time to counted as synchronous.
If a team of 3 the middle bar hang scored will be doubled and one person will do med ball sit ups on their own mirroring ONE of the other pair.
WOD 3
“CHRISTMAS is coming”
12 min AMRAP
30 Clusters (Med Ball) (9/6kg) (Squat Clean Thruster)
30 Hand Release Press Ups
30 Rowing (Cals)
30 Inverted Row on Rings (feet under bar)
30 Swings (American) (24/16kg) (12/8kg, 2 reps = 1RX swing)
30 Thrusters (20/15kg)
30 Mountain Climbers
30 Air Squats to a med ball
30 Skips (Double Unders) (3 single skips = 1DU)
Score = Total reps.
Athletes must tag on every transition.
