Beaverton Strength and Conditioning – Holiday WOD
10 YEARS OF BLOOD SWEAT & TEARS ANNIVERSARY EVENT
Metcon
10 YEARS WOD 1A – LANES (Time)
100 PULL-UPS
80 1 ARM DB LUNGES
60 DB FRONT SQUATS
40 DB PUSH PRESS
20 MAN-MAKERS
10 YEARS WOD 1B – RUN (Time)
2 MILE RUN FOR TIME (SWITCHING ATHLETES EVERY 30 SECONDS)
10 YEAR WOD 2A – DT PAIR 1 (Time)
5 ROUNDS FOR TIME:
12 DEADLIFTS
9 HANG POWER CLEAN
6 SHOULDER TO OVERHEAD
10 YEAR WOD 2B – DT PAIR 2 (Time)
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
10 YEAR WOD 2C – DT PAIR 3 (Time)
12 DEADLIFTS
9 HANG POWER CLEANS
6 SHOULDER TO OVERHEAD
10 YEAR WOD 2D – DT TOTAL TIME (Time)
TIME WHEN ALL THREE PAIRS ARE COMPLETE
10 YEAR WOD 2E – BOX OVERS (Time)
200 WEIGHTED BOX OVERS FOR TIME
10 YEAR WOD 3 – SPRINTS (Time)
BIKE FOR CALS
20 SYNCHRONIZED WB
10 BURPESS
(Teams will make pairs and each pair will run thru the above twice)
10 YEAR WOD 4A – 1ST LANE TO FINISH (Time)
15 BAR MUSCLE UP
10M HS WALK
45 THRUSTERS
15 HSPU
10M HS WALK
45 D-BALL OVERS
15 ROPE CLIMBS
10M HS WALK
45 THRUSTERS
10 YEAR WOD 4B – TOTAL TIME BOTH LANES FINISHED (Time)
15 BAR MUSCLE UPS
10M HS WALK
45 THRUSTERS
15 HSPU
10M HS WALK
45 D-BALL OVERS
15 ROPE CLIMBS
10M HS WALK
45 THRUSTERS