For time: Using one kettlebell

100 Snatches (50/side)

90 Hang Clean & Press (45/side)

80 Two Handed Swings

70 Behind the Head Squats

60 One-Arm Rows (30/side)

50 Two-Handed Curls

15 Behind the Head Tricep Extension

As your “humble” pace-setter I completed the above in 25:43, using a 50 lb. kettlebell.  I had good intentions to complete 40 tricep extensions, but I was toast at that point and decided to end the WOD and live to fight/train another day.

Round 1:

200 Double Unders & every 2 minutes stop to do 40 punches (combo’s heavy bag) and 4 kicks (round house)

As your “humble” pace-setter I completed the above in 11:51.

Rest 3:00

Round 2: For time (Bandit Loops)

20 Renegade Rows (feet in loops, two 30 lb. db’s) 20/side

20 Mt. Climbers (3-count)

20 Super Planks (feet in loops, push-up to plank)

20 Get-up Sit-ups (feet in loops, holding 25 lb. medicine ball overhead)

20 Side Twists (feet in loops, bend knees and bring toward center, veering to one side, alternate sides) 20/side

20 Horizontal Pull-ups

As your “humble” pace-setter I completed the above in 12:33.

NOTE: If you don’t have Bandit Loops, TRX, Rings, etc. you can do all of Round 2 without an apparatus, however, it won’t be as difficult because your feet will not be elevated, so increase the reps from 20 to 40 or 50, except the pull-up portion which can be kept at 20 reps.

AMR in 20 minutes:

Push Sled 45 yards to Tire

30 Sledge Hammers on Tractor Tire (15/side)

Push Sled 45 yards back to starting point

5 Clean & Presses with Oil Drum (25 lb. water added to 40 lb. oil drum)

As your “humble” pace-setter I finished 3 complete rounds in 17:52 & finished out the clock by doing 12 extra oil drum clean & presses.  The push sled was done on long grass and weighed 70 lbs. The sledge hammer weighs 12 lb.

We just received our newest toy/tool…Bandit Loops from Art of Strength.  Bandit Loops are similar to TRX straps and/or Rings.  So today’s WOD and many in the upcoming week’s will feature Bandit Loops in the complexes. 

Round 1: For time complete on the Bandit Loops 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of

Push-Ups (e.g. a below parallel push-up with the instability of the loops/rings/straps).

Mt. Climbers/3-count (feet in straps/rope/ring) and hands on ground.

Alternating Horizontal Pull-Ups (pull w/one arm and push out, almost like a tricep extension with the other arm)

Pistols/1-leg squat (holding on to the rope/rings to provide balance)

As your “humble” pace-setter I completed the above in 20:20.

Rest 2:00

Round 2: For time

200 Heavy Jump Rope rotations (9 ft. battle rope, weighs 5 lb.)

As your “humble” pace-setter I completed the above in 5:36

NOTE: The Bandit Loops were a gift to me from my wonderful wife, for our 20th wedding anniversary.  As you can see my wife knows me well, for getting equipment for the gym/cause is the way to my heart!

Tabata this: 20, one-minute tabatas

Battling Ropes & Box Jumps (24 inch), alternate every minute between the two.

NOTE: Really push yourself in the battling rope portion, because I find that it’s easy to “slack off” with ropes…going through the motion, vs. hitting it hard.

5 Minute Test for each of the below: As many reps as you can in 5 minutes, rest 2:00 between each round/set.

Snatch (kettlebell, alternate sides every 5 reps)

Clean & Press (kettlebell, alternate sides every 5 reps)

Double Unders

As your “humble” pace-setter I completed 121 reps for Snatch and 80 reps for Clean & Press, using a 50 lb. kettlebell.  For Double Unders I completed 132 rotations.

For time: 50, 40, 30, 20, 10

Double Unders

Air Squats

Push-Ups

As your “humble” pace-setter I completed the above in 15:19.

Finisher:

25 Ab twists (3-count)

25 Ab rows (3-count)

50 Leg Raises

AMR in 20 minutes: Using two kettlebells

20 Alternating Cleans (10/side)

10 Suitcase Dead-lift (kb’s at your side)

20 Chest/floor Press (10/side, keep arm that’s not pressing locked at top)

10 High Pulls

10 Bent-over Rows

As your “humble” pace-setter I finished 5 rounds in 19:44.  These double 50 lb. kb’s are still kicking my *%$#@!  I still hope to graduate to 53 or 55 lbs. soon.

For Time: 50, 40, 30, 20, 10 of

DU’s (double-under jump rope)

Sit-ups

As your “humble” pace-setter I completed the above in 11:12.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Rock Slams

Shoulder/Push Press

Front Squat

As your “humble” pace-setter I completed the above in 23:28, using a 100 lb. rock for the slams and two 50 lb. kettlebells for the push press and squats.  You can substitute cleans, heavy grapple bag, or heavy d-ball for the rock.