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Bacon Beatdown Partner 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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Chinstrap

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Chinstrap

WOD:

Chinstrap (AMRAP - Rounds and Reps)

4 Strict Chin-ups (Rx+ 4 Bar Muscle-ups)
7 Box Jumps 24/20" (Rx+ 30/24")
10 1 arm Dumbbell Overhead Walking Lunge 55/35lbs (Rx+ 10 each leg)

15 Minute AMRAP

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Run and Done

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Run and Done

WOD:

20 Push-ups
Run 400m
10 Push-ups
Rest 2 minutes between each round and after 3rd round.

3 rounds of:
10 Medball Cleans 20/14
Run 200m
20 Slam Balls 25/15
1 minutes rest between rounds

Score Total Time
Training Time: 24-30 Minutes

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Boxed out and Rope 'a Dope

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Boxed out and Rope 'a Dope

WOD:

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Boxed Out

10 Calorie Row

5 Box Jump Overs

5 Rounds each Partner

Rope 'a Dope (Time)

Rope 'a Dope
(With a Partner)

60 Calorie Row
6 Rope Climbs
40 Calorie Row
4 Rope Climbs
20 Calorie Row
2 Rope Climbs

For time.
Training Time: 12-15 Minutes

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Run and Done

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Run and Done

WOD:

20 Push-ups
Run 400m
10 Push-ups
Rest 2 minutes between each round and after 3rd round.

3 rounds of:
10 Medball Cleans 20/14
Run 200m
20 Slam Balls 25/15
1 minutes rest between rounds

Score Total Time
Training Time: 24-30 Minutes

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Double Kettle

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Double Kettle

WOD:

Double Kettle

30 Russian Kettlebell Swings 32/24kg
40 Doubleunders
20 Russian Kettlebell Swings 32/24kg
50 Doubleunders
10 Russian Kettlebell Swings 32/24kg
60 Doubleunders

For Time.
Training Time: 8-10 Minutes

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Gym Fast 2

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Gym Fast 2

WOD:

400m Run
30 Hang Power Cleans 95/65lb (Rx+135/95)
30 Push Jerks 95/65lb (Rx+ 135/95)
400m Run
30 Wallballs 20/14lb 10/9' (Rx+ 25lb Slamball/20lb Medball)
30 Pull-ups (Rx+ Chest to Bar)

For Time.
Training Time: 13-16 Minutes

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Deadwalking and Hollow Body's

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Deadwalking and Hollow Body's

WOD:

15 Deadlifts 225/155lbs

30 Walking Lunges

60 Doubleunders

12 Minute AMRAP

Tabata Hollow Body Hold (AMRAP - Rounds)

Tabata Hollow Body Hold

Hollow Body Hold for :20 seconds

Rest :10 seconds

8 Rounds

Score total number of intervals held.

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Louder Than 10

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Louder Than 10

WOD:

Louder than 10

5 Slam Balls 25/15 lbs
10 Hand Release Push-ups
15 Kettlebell Swings 24/16 kg

11 Rounds for time.
Training Time: 14-18 Minutes

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Circus Tricks and Late to Rise

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Circus Tricks and Late to Rise

WOD:

Circus Tricks

10 DB Thrusters 50/35lbs

4 Bar Muscle-ups

8 Minute AMRAP

Rest 10 minutes before next wod.

Late to Rise (Time)

400m Run
400m Run with Medball 20/14lb
400m Farmer's CarryDumbbells 50/35lb

For Time.
Medball can be held wherever. Farmer's Carry must be in hang position by sides of body.
Training Time: 8-11

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Pesky Rings and Hollow Body Rocks

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Pesky Rings and Hollow Body Rocks

WOD:

10 Sumo Deadlift High Pull 95/65 lbs
10 Ring Dips

7 Rounds for time.
Target Time: 7 - 10 Minutes

100 Hollow Body Rocks for Time (Time)

100 Hollow Body Rocks

For Time.

Training Time: 3-5 Minutes

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Front Squat and Rope Climbs

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Front Squat and Rope Climbs

LIFT:

Front Squat (6 sets of 2 reps)

Front Squat
6 Sets of 2 Reps
These need to be fairly heavy. Warm-up but do not count for a working set until over 85% of your 1RM.

WOD:

Rope Climb 3 Min AMRAP (AMRAP - Reps)

Rope Climb

3 Minute AMRAP

Complete as many reps as possible of rope climbs in 3 minutes.

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Push-ups and Cement Mixer

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Push-ups and Cement Mixer

WOD:

Push-ups

5 Minute EMOM

Note reps in comments.

Cement Mixer (Time)

Cement Mixer

Run 400m
12 Toes to Bar

Every 3 minutes on the 3 minutes.
7 Rounds, record for completion.

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Team Chelsea

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Team Chelsea

Chelsea

EMOMx30

5 Pull-ups
10 Push-ups
15 Air Squats

Only start on the minute. Finish each round you start. Score total rounds completed.

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Have you improved?

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Have you improved?

WOD:

800m/2min rest (Time)

Run 800m
Rest 2 min

4 rounds for total time.
Training Time- 21-26 Minutes

Tabata Hollow Body Hold (AMRAP - Rounds)

Tabata Hollow Body Hold

Hollow Body Hold for :20 seconds

Rest :10 seconds

8 Rounds

Score total number of intervals held.

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Feeding my Addiction

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Feeding my Addiction

10 Minute EMOM:

Push-ups

WOD:

Feeding my Addiction (Time)

Feeding my Addiction

20 Pull-ups
10 Snatches @ 60% of Snatch 1RM

3 Rounds for time.
Training Time: 6 - 8 Minutes

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Front Squats and Lemon Squeezes

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Front Squats and Lemon Squeezes

Lift of the Day:

Front Squat (5 sets of 3 reps)

Heavier than last week, let's prep for pring this lift in two weeks.

WOD:

Squeeze the Lemons (tabata) (AMRAP - Reps)

Tabata of Lemon Squeezes

Score total repetitions

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Power Drill

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Power Drill

WOD:

Power Drill

5 Handstand Push-ups
10 Power Cleans 135/95
15 Burpees
20 Kettlebell Swings 24/16kg
25 Wall Balls 20/14 lbs 10'
3 Minutes Rest

5 Rounds for time.
Training Time: 30 - 40 Minute

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