Apr 10, 2016
Strength
Every two minutes for 8 rounds complete 1 Hang Snatch. Build across sets but aim for zero misses.
Conditioning
Performance:
In 8:00, complete as many rounds as possible of the ladder:
- 1 Power Snatch @ 75% of today’s hang snatch
- 6 Handstand Push Ups
- 2 Power Snatches
- 6 Handstand Push Ups
- 3 Power Snatches
- 6 Handstand Push Ups…
Fitness:
In 8:00, complete as many rounds as possible of the ladder:
- 1 Hang Power Snatch
- 6 Push Ups
- 2 Hang Power Snatches
- 6 Push Ups
- 3 Power Snatches
- 6 Push Ups…
Apr 8, 2016
Conditioning
Teams of 4 or 5, OPWAAT:
In 10 minutes, accumulate as many calories on the assault bike as possible rotating every 10/7 calories (one assault bike per team).
Immediately into…
In 10 minutes, accumulate as many burpee box jump overs as possible rotating every 6 reps.
Immediately into…
In 10 minutes, accumulate as many calories on the assualt bike as possible rotating every 10/7 calories.
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
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
