In Teams of two,
Part one,
One mile med-ball run. In relay style, each teammate will take turns running 200m at a time with a 20/14 med ball.
** if the medball is droped, a 10 burpees penalty must be completed before continuing .
Then,
2 rounds each,
8 …
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpee broad jumps
10 grasshoppers
2 min rest
Wod
5 rounds for time of:
10 clean and jerk 135/95
9 pull-ups
400 m run
3 rounds
10 dead lifts 45/35
10 push presses 45/35
10 front squats 45/35 2 min rest
Wod
Front squats
3-3-2-2-2-1-1-1-1-1
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
5 rounds for reps of:
1 minute of muscle snatches 75/55
1 minute of overhead squats 75/55
1 minute of burpees, jumping over the barbell
Rest 1 minute
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 ohs 45/35
Wo
15 min AMRAP
5 pull-ups
10 box jumps 30/24
15 kettlebell swings, 2 pood/1.5 pood
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 box step ups
2 min rest
Wod
Press 1-1-1-1-1. https://youtu.be/xe19t2_6yis
Push-press 3-3-3-3-3 https://youtu.be/X6-DMh-t4nQ
Push jerk 5-5-5-5-5. https://youtu.be/V-hKuAfWNUw
Open gym
2-3
Festivus games prepWith a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
Switch every time the rope jumper stops or misses.
One partner will start SUs and the other partner will perform row-over burpees. Burpees can only be …
Warmup
500 m row
3 rounds
10 med ball deadlift 20/14
10 med ball cleans (full squat) 20/14
10 wall ball shots 20/14
2 min rest
Wod
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 deadlifts 135/95
50-meter lunges
Run 800 meters
Warmup
50 double unders
3 rounds
10 ring rows
10 push-ups
10 ring dips
2 min rest
Wod
5 rounds
2 min
-15 pull-ups
-row for calories
3 min rest