Christmas Throwdown WODs released

Warmup 500m Row Pushup Complex 4 Dive Bombers 1:00m HS Hold Skill 25 Min Cap

6 Rds 20/15 Cal on AB/ ski/ or row if you did not row today! 7 Squat Cleans 155/105 Rest 2 Minutes after every rd

WOD 10 Mins 10 rounds for time of:

5 pull-ups

5 HR push-ups

straight into AMRAP of Burpees... Score is amount of burpees you complete

2017 Toys for Tots Christmas Throwdown WODS

WOD 1 As a team of 2 - Synchronized ascending ladder starting at 5 increasing by 1 repetition every round Team A completes one round of 5, then team B completes one round of 5. Team A starts the round of 6, etc.

Deadlifts (185/135) (135/95) Box Jump overs (24/20) (step ups are allowed for scaled) KB Swings (1.5/1)

WOD 2

With your team, move as much weight as possible in a 10 minute cap. A minimum work requirement of 5 reps for each member of the team. One person may work at a time: 2 Women’s Bars and 2 Men’s Bars 65 (45) – Thrusters 95 (75)- Power Cleans 115 (95) – snatches 135 (115) – clean and jerk

WOD 3/4

12 Min AMRAP – (For total Reps) Scored as two different WODS

Each team will start males on the rower. Male pair will row for 2 minutes, max calories. At the two minute point females will move to the rower and continue the calorie count. The two minute transition will happen for the duration of the 12 minutes. Total Calories will be scored as WOD 3

The pair that is not on the rower is completing an amrap of 15 Wallballs 20/14 15 Alt DB Snatch 50/35 (35/20) 15 Burpees

*if you complete 1 rd of the amrap you can start from the top again.

* when the next team comes in after the two minute transition, they must start at the wallballs


TRAIN LIKE THERE IS NO FINISH LINE