WODs for Saturday, 12/31/16

4
Jan

WODs for Saturday, 12/31/16

Met-Con: “Countdown to Midnight Teams of 2 will complete:  2016 meter run (alternate every 200 meters, last 416 meters has to be done as a team.  Then, both partners must complete each round individually in the countdown to the New Year….  For example, partner A completes 10 slam ball, then partner B completes 10 slam ball, then partner A 9 pull-ups, Partner B 9 pull-ups, etc…. 10 Slamball 9 Pull-Ups 8 Lateral Push-ups (alternate to left/right) 7 KB Single Arm Swings (each arm) 6 Jumping Lunges, each leg 5 Inverted Burpees 4 KB Get-Ups, the situp portion of the TGU 3 KB Clusters (each side) 2 KB Turkish Get-ups (total, 1 per side) 1 50m KB Swing and walk Then, 2017 Meter Row (200 Each last 417 meters has to be done as a team)

Stretch: Full Body Stretching Series #6

CF Striking – Fight Club WOD: Amrap – 4 min 8 Russians 6 Combos (1-2-1-elbow) 4 Box Jumps Rest 1 min Amrap – 3 min 3 HPC 6 Roundhouses (split) Rest 1 min 1 Minute ME Row for Calories Rest 2 min Amrap – 4 min 5 Slamballs 10 Lunges 20 Hammerfists Rest 1 min Amrap – 2 min Combos (1-1-6-6) Burpee Combos (2-2-5-5) Burpee Rest 1 min 1 Minute ME Row for Calories

[gallery ids="110937,110936,110935,110934,110933,110932,110931,110930,110929,110928,110927,110926,110925,110924,110923,110922,110921,110920,110919,110918,110917,110916,110915,110914,110913,110912,110911,110910,110908,110906,110904,110902,110900,110898,110896,110894,110892,110890,110887,110885,110883,110882,110881,110880,110879"]  ]]>