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
Warmup
500 m row
3 rounds
10 kb swings 35/25
10 box step ups 24/20
10 goblin squats 35/25
Wod
Back squats
2 rounds of:
5 reps @45/35
Then
1 round of:
5 reps @95/65
3 reps @135/95
2 reps @185/125
3 rounds
5 reps @225/155
* if any of …
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest
Wod
12-9-6
squat snatches 135/95
bench presses 185/135
50 doubleunders
3 rounds
10 deadlifts using a snatch grip, hook grip 45/35
10 hang squat snatch, hook grip 45/35
10 OHS 45/35, hook grip 45/35
2 min rest
Wod
5 rounds
500 m row
3 min rest
Open gym
2-3
Festivus games prep
With 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 …
Warmup
400 m run
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
40-30-20-10
Toes-to-bars
Wall-ball shots, 20-lb. ball
Warmup
500 m row
3 rounds
10 lunges
10 burpees
10 wall ball shots
2 min rest
Wod
Elizabeth
21-15-9 reps for time of:
cleans 135/95
Ring dips
Warmup
50 double unders
3 rounds
10 deadlift 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
"Fran
21-15-9
Thrusters 95/65
pull-ups