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
4-3-15
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 a 10 minute time cap for WOD 1.
Add 1 second for every unfinished Wall Ball Rep.
Wall Ball Weights and Heights:
Intermediate Males: 20 lbs to a 10 foot target
Intermediate Females: 14 lbs to a 9 foot target
Novice Males: 14 lbs to a 9 foot target
Novice Females: 10 lbs to a 9 foot target
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.
3-31-15
Complete for time
5 Rounds of:
Run 400 meters
Rest 2 mins between rounds
Between each round, complete:
Men: 8-10 Strict Pull Ups
Women: 5-7 Strict Pull Ups
3-3-15
Technique work
Power Clean
Top to bottom – High Hang, Knee, Floor
As Many Rounds As Possible in 10 mins
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders
*Continue to go up by 2 Power Cleans
3-28-15
Teams of 2
As Many Reps in 5 mins
Row 50 Calories
Time Remaining: Max Double Unders
As Many Reps in 4 mins
Row 40 Calories
Time Remaining: Max Kettlebell Swings (53/35)
As Many Reps As Possible in 3 mins
Row 30 Calories
Time Remaining: Max Air Squats
3-27-15
Complete for time
5 Rounds of:
5 Cleans, 155/105
15 Bar-facing burpees
Cool Down:
“Tabata” core work – 8 mins
Planks
V-Holds
3-25-15
“Goat Day”
Pick 2 exercises (Goat) you want to improve on.
On the minute for 20 mins.
ODD – Goat 1
Even – Goat 2
3-24-15
Festivus Games Prep. WOD 3: 5 & 15
AMRAP 5 Minutes
5 Push Press (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)
15 Box Jumps (20″)
Rest 1 Minute
Max Double Unders in 1 minute (Int Male/Int Female)
Max Single Unders in 1 minute (Nov Male/Nov Female)
No substitutions.
There are 2 scores for this WOD
Score 1 = Reps in the 5 Minute AMRAP
Score 2 = Reps of Double Unders (Intermediate ) or Single Unders (Novice)
WOD 3 standards info:
The WOD starts with the weight on the ground.
Athletes may step up onto the box without jumping.
Hips must be open with both feet on the box for a good rep.
