Friday 2016.04.08

Apr 7, 2016

Strength

Every minute on the minute for 12 minutes:

Minute 1: 6-10 Ring Row @ 2121
Minute 2: 30-50 Double Unders
Minute 3: 0:10 Body Tightener + 0:20 Angled Wall Hold

Conditioning

Festivus Games WOD 1

For time:

• 25 Wall Balls
  
• 25 Air Squats
  
• 25 No-Rock Hand Release Push Ups
  
• 25 Double Unders or 50 Single Unders
  
• 25 American KB Swings
  
• 25 Double Unders or 50 Single Unders
  
• 25 No-Rock Hand Release Push Ups
  
• 25 Air Squats
  
• 25 Wall Balls

10:00 minute time cap

Male Intermediate – 20lb medball, on-toes pushups, 10-feet wall-ball target, 53lb kb
Female Intermediate – 14lb medball, on-toes pushups, 9-feet wall-ball target, 35lb kb
Male Novice/Masters – 14lb medball, on-toes pushups, 10-feet wall-ball target, 44lb kb
Female Novice/Masters – 10lb medball, on-knees pushups, 9-feet wall-ball target, 26lb kb

Wednesday 2016.04.06

Apr 5, 2016

Strength

4 Sets:

• Dual Dumbbell or Dual KB Bulgarian Split Squat x 8-10 ea. leg
  
• Split Press x 6 right leg forward
  
• Split Press x 6 left leg forward

Conditioning

4 Sets:

• 2 minutes to row 15/12 Calories
  
• Max Toes to Bar in time remaining

Rest 2:00

Tuesday 2016.04.05

Apr 4, 2016

Strength

15 minutes to work up to a heavy single clean and jerk.

Conditioning

For Time:

• 800m Run
  
• 40 Pull Ups
  
• 20 Hang Power Cleans (135/95)

14:00 Cap

Monday 2016.04.04

Apr 3, 2016

Strength

Front Squat

Performance: 5 x 6 building

Fitness: 4 x 6 @ 20X1 building

Conditioning

As many rounds as possible for 7:00:

• 20 Kettlebell Snatch (10R / 10L)
  
• Box Jump x 14 (24/20)
  

Saturday 2016.04.02

Apr 1, 2016

Teams of 3

OPWAAT, alternating whole rounds, complete 3 rounds each of:

• Row 500m
  
• 8 Power Cleans (185/125)

Immediately into…

OPWAAT, alternating whole rounds, complete 3 rounds each of:

• Row 500m
  
• 8 Thrusters (135/95)