4-10-15
Complete for Time: 21-15-9 Reps of: Kettlebell Swings (70/53) Wallballs (20/14) 400 Meter Run after each round Strength: 5 rounds: Flexed-arm hang (max hold) Rest 2 mins between rounds
4-9-15
Festivus WoD With a running clock: 0-2:00: Max Front Squats in 2 Minutes (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) 2:01-3:59: Rest 4:00-10:00: AMRAP 6 Minutes 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) 6 Bar Over Burpees -then- 5 …
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4-8-15
Barbell Work 3 Position Clean (Top-to-bottom) + Push Press 3 Position Clean (Top-to-bottom) + Push Jerk 3 Position Clean (Top-to-bottom) + Split Jerk 3 Positions: High Hang + Hang + Floor The focus is technique and getting the bar in …
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4-7-15
Complete for time 5 Rounds: Run 400m Rest 2 mins After each round Men: 15-20 push ups Women: 10-15 push ups
4-7-15
Complete for time 7 Rounds of: 10 Kettlebell Clean & Press, 53/35 10 Burpess “Tabata” Core Work: 3 Rounds Plank Side Plank Left Side Plank Right Hollow Rock
4-4-15
1 Round For Time: 30 Pull ups 50 Sit ups 70 Double unders immediately into 2 Rounds For Time: 20 Pull ups 40 Sit ups 60 Double unders immediately into 3 Rounds For Time 10 Pull ups 20 Sit ups …
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4-3-15
Complete for time Run 800m 3 Rounds 10 Deadlifts, 135/95 10 Hang Power Cleans, 135/95 10 Shoulder to Overehead, 135/95 Run 800m
4-2-15
Festivus Games WoD WOD 1: ROW SO HARD For Time: Row 1K 50 Wall Ball Cool Down: Core Work WOD 1 standards info: Athletes may choose any damper setting. Judges set the rower to count down from 1K. There is …
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4-1-15
For Load Deadlift, 2 rep Teams of 2 As Many Reps As Possible in 12 mins 7 Deadlifts, 225/145 50′ Kettlebell Walking Lunge, 35/18 7 Box Jumps, 30/24 *Each person completes a full round before the next starts.
