Bacon Beatdown Event 2

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Bacon Beatdown Event 2

WOD:

2017 Bacon Beatdown Event 2 (AMRAP - Rounds and Reps)

In Teams of 2 or 3:
10 Dumbbell Snatches Alternating 50/35lbs
20 Wall Ball Shots 20/14lbs 10/9'
30 Doubleunders

13 Minute AMRAP
Partners can tag and switch out as often as they would like.

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Squat Snatch and Squatrap

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Squat Snatch and Squatrap

WOD:

Lift of the Day:

Squat Snatch (Work to Heavy)

You will have 15 minutes.
If you are new to this lift then your focus will be on learning how to use your hips to get the bar overhead. If you are an experience lifter then we will be using this time to work to a heavy SQUAT snatch for you. Practice and move well!

Workout Of the Day:

Squatrap: Version Snatch (AMRAP - Reps)

Squat Snatch 135/95

3 Minute AMRAP

Score total reps.

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Shoulder Press and Hippity Hips

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Shoulder Press and Hippity Hips

WOD:

Lift of the Day:

Shoulder Press (3 sets of 5 reps)

3 sets of 5 reps Shoulder Press
Same weight across.

Workout Of the Day:

Hippity Hips (4 Rounds for reps)

1 Minute Row for Calories
1 Minute Kettlebell Swings 24/16kg
1 Minute Burpees
1 Minute Rest

4 rounds each for reps.

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Smomin it

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Smomin it

WOD:

Smomin it (AMRAP - Rounds)

24 Minute EMOM

Minute 1: 10 Strict Ring Dips
Minute 2: 35 Doubleunders
Minute 3: 10 Alternating Dumbbell Snatches 50/35
Minute 4: 15 GHD Sit-ups

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Forever Grace

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Forever Grace

Lift of the Day:

Power Clean/Push Jerk (Work to a Heavy)

WOD:

Power Clean and Push Jerk

If you are experience in this lift you will have 15 minutes to work to a heavy lift. If you are new to this movement you will practice this movement for 15 minutes. Both groups need to focus on their movement in every rep. If you are successful but didn't move well, don't go up and practice making it better.

Forever Grace (AMRAP - Reps)

Clean and Jerk 135/95

3 Minute AMRAP

(modify to get between 25-35 reps)

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Squats and Sandstorm

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Squats and Sandstorm

Back Squat (5 sets of 3 reps)

5 sets of 3 Back Squats at 75-85%.
You will need to take several sets to work up to your working weight. Do not count these sets. All sets should be at the same weight.

Sandstorm (Time)

Run 200m
25 Slamballs 25/15

3 rounds for time.
Training Time: 5-7 Minutes

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Fight Gone Bad

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Fight Gone Bad

WOD:

Fight Gone Bad (3 Rounds for reps)

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

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Chinese Carrying Trick

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Chinese Carrying Trick

WOD:

Chinese Carrying Trick (Time)

100 Wallballs 20/14 10/9
100 Kettlebell Swings 24/16
100 Bench Press 135/95
100 Ring Rows
100 Slam Balls 25/15

For Time.
Training Time: 25-35 minutes

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Beatdown

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Beatdown

WOD:

Beatdown (Time)

Run 400m
21 Squat Cleans 135/95
21 Bar Facing Burpees
Run 300m
15 Squat Cleans 135/95
15 Bar Facing Burpees
Run 200m
9 Squat Cleans 135/95
9 Bar Facing Burpees

For time.

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Santa's helper

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Santa's helper

WOD:

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Santa's helper (AMRAP - Rounds and Reps)

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20 Minute EMOM
Odd Minutes 15/13 Calorie Row (RX+ 18/15)
Even Minutes 6 HSPU (RX+Deficit)

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Hero Hammer

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Hero Hammer

WOD:

Happy 4th of July!

Hero Hammer (Time)

5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull-ups
Rest 90 Seconds

5 Rounds for Time.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

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Annibelle

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Annibelle

Annibelle

5 Snatches 135/95lbs (Rx+ 165/115lbs)
40 Doubleunders (Rx+ Unbroken)
40 Sit-ups (Rx+ 20 GHD's)
5 Snatches 135/95lbs (Rx+ 165/115lbs)
30 Doubleunders (Rx+ Unbroken)
30 Sit-ups (Rx+ 15 GHD's)
5 Snatches 135/95lbs (Rx+ 165/115lbs)
20 Doubleunders (Rx+ Unbroken)
20 Sit-ups (Rx+ 10 GHD's)
5 Snatches 135/95lbs (Rx+ 165/115lbs)
10 Doubleunders (Rx+ Unbroken)
10 Sit-ups (Rx+ 5 GHD's)
5 Snatches 135/95lbs (Rx+ 165/115lbs)

For time.
Training Time: 15-20 Minutes

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Tumbleweeds

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Tumbleweeds

WOD:

Tumbleweeds (Time)

5 Handstand Pushups
10 Deadlifts 185/135
10 Chest to Bar Pull-ups
20 Doubleunders

7 Rounds for Time.
Training Time: 20-25 Minutes

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Power Box

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Power Box

WOD:

Power Snatch (Work to Heavy)

Athletes with experience in this lift will have 15 minutes to work to a heavy lift. Newer athletes will practice the snatch for 15 minutes prior to the WOD.

Power Box (Time)

10 Power Snatches 95/65
10 Box Jumps 24/20

5 rounds for time.
Training Time: 7-9 Minutes

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Tempo Back Squats

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Tempo Back Squats

WOD:

Back Squat (5 sets of 5 reps)

4 second descent
2 second pause at bottom
Stand as fast as possible
(you will need to be lighter than normal)
NOTE IN THE COMMENTS OF YOUR LIFT THAT THIS IS TEMPO AND WHAT THE TEMPO IS!

Glute-Ham Raises (3 by X)

Complete 3 sets of a challenging number of GHRs

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Linchpin Beginner

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Linchpin Beginner

WOD:

Linchpin Beginner (Time)

21 Wall Balls 20/14 10/9
15 Pull-ups
9 Clean and Jerks 115/80

3 Rounds for time.
Training Time: 12-15 minutes

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Battle and Move

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Battle and Move

WOD:

Battle and Move (Time)

In teams of 2:

10 Burpees
15 Slam Balls 25/15

10 rounds (alternate rounds between partners)
3 min rest

3k Row (must switch every 150m)

Training Time: 27-32 Minutes

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All in the Hands

WOD:

All in the Hands - 13-rope-HSPU-DU (AMRAP - Reps)

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All in the Hands

3 Rope Climbs
10 Handstand Push-ups
30 Doubleunders

13 Minute AMRAP

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Face Smash

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Face Smash

Face Smash

5 Deadlifts 115/80
5 Front Squats115/80
5 Chest to Bar Pull-ups

5 Minute AMRAP

100 Hollow Body Rocks for Time (Time)

100 Hollow Body Rocks

For Time.

Training Time: 3-5 Minutes

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