It’s your lucky WOD!

Strength WOD
7 x 2 Thruster
(Rest 90-120 sec in between sets…no more than 14 minutes to find a 2RM)…off the rack.
WOD
3 rounds of 3 minutes with 1 minute rest in between rounds
(Total of 9 minutes of work, 2 minutes of rest)
Like Fight Gone Bad..1 minute at each station and immidiately move to the next one as the clock runs.
1 min MAX reps at each station of:
-C2B Pullups
-Thruster (95, 65)
-Calorie Row
…continuous running clock, continuous count of reps.

Come feel festive with the “filthy fifty”!

WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Strength WOD
Good mornings 5 x 5
WOD
5 Minute Clock:
500 Meter Row
With remaining time, MAX Lunges (35, 20)
3 minutes of rest
5 Minute Clock:
30 Handstand Pushups
With remaining time MAX Toes to Bar
3 minutes of rest
5 Minute Clock:
600 Meter Run
With remaining time MAX DB Thrusters (35, 20)

WOD
6 Rounds For Time
10 Deadlifts (225, 135)
10 Wallballs
10 Power Snatches (75, 55)
10 Overhead squats (75, 55)
10 Lateral Burpees Over the Bar
Post total time.

Tag-Team Championship Fight Gone Bad – Heavyweight Division
5 rounds for max reps in 1 minute of:
Wall Ball, 30/20
SDHP, 135/95
BJ, 30/24″
PP, 135/95
Row for cals – each athlete must row at least one calorie per round.
1 minute rest between rounds.

if you don’t have any friends to throwdown with you – complete 5 rounds of max reps in 40 seconds at each station, with a 20 second break between every station and a 1 minute rest after each round.

Strength WOD
EMOTM for 12 minutes
On even minutes: Max Pullups
On odd minutes: Max Strict Press (115, 85)
Rest 6 min
WOD
12 min AMRAP
4 Clean and Jerks (185, 115)
12 Hand Release Pushups
12 Calorie Row

Strength WOD
8 minutes to find a 2RM Weighted Pushup Weighted Pushup
(2-2-2-2-2-2-2-2)
WOD
5 stations of 3 min AMRAPs with 3 minutes of rest in between each station
– Station 1: OH Squat (115, 85)
– Station 2: DB Man Maker Burpees (row, row, pushup, ground to overhead) (35, 20)
– Station 3: Shuttle Run Sprints – 50 yards
– Station 4: Thrusters (115, 85)
– Station 5: Prowler Push 15 yards (140, 90)
Post total reps for each

Log on to www.thegaragegames.com and sign up for the 2013 World Wide WOD happening right here in Dodge City Kansas on January 13!!!

Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time

Post time to comments!

Strength WOD
Front Squat 1 x 5, 5, 4, 4, 3, 3 (Achieve a 3RM)
WOD
3 Rounds for Time:
50 KB Swings (55, 35)
50 Air Squats
Rest
100 butterfly situps for time