Monday 4/17/23

Today we will be testing the Festivus WODs.

WOD 1 - Individual

“DT-ish”

6 min AMRAP

Buy-in: 500 m Row

Then, AMRAP in remaining time of:
   12 Kettlebell Deadlifts
   9 Russian Kettlebell Swings
   6 Kettlebell Thrusters

Score 1a is Time to Complete 500m Row
Score 1b is Total Reps Completed

Kettlebell Variations:
   Intermediates: M–53# / F-35#
   Novice/Masters: M–35# / F–25#

WOD 1 - TEAM
"DT-ish"

6 min AMRAP

Athletes 1 & 2 synchronized:
12 Kettlebell Deadlifts
9 Russian Kettlebell Swings
6 Kettlebell Thruster

Athlete 3:
Row

Score 1a is Total Meters Rowed
Score 1b is Total Syncro Reps Completed

WOD 2 - Individual

"THE SAME, BUT DIFFERENT"

7-minute time cap

21-15-9 of:
Wall Balls
Hang Power Snatch

Wall Ball Variations:
   Intermediates: M-20#|10' / F-14#|9'
   Novice/Masters: M-14#|10' / F-10#|9'

Barbell Variations:
   Intermediates: M-95# / F-65#
   Novice/Masters: M-65# / F-45#

WOD 2 – TEAM
"THE SAME, BUT DIFFERENT"

15-Minute Time Cap

Each Athlete will perform one of the following:

3 rounds of:
15 Wall Balls
15 Hang Power Snatch

21-15-9
Wall Balls
Hang Power Snatch

45 Wall Balls
45 Hang Power Snatch

WOD 3 - Individual

"GYMNASTY"

2 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Line Facing Burpees

WOD 3 - TEAM
"GYMNASTY"

3 Rounds of 3 min EMOM

Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Synchro Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Synchro Line Facing Burpees