Daily Archives: March 27, 2016

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3-29-16

Strength: Deadlift

Festivus WOD 3 – Happy Hour at the Bar

  • 12, 9, 6, 3 for time

    With a running 8 minute clock …

    – Sumo-stance high pull
    – Hang POWER clean
    – Shoulder to overhead

    Male Intermediate – 115lbs
    Female Intermediate – 75lbs

    Male Novice/Masters – 85lbs
    Female Novice/Masters – 53lbs

3-28-16

Strength: Front Squats

Festivus WOD 1 – 25 to Life

  • 10-minute time cap …

    – 25 wall ball
    – 25 air squat
    – 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 squat
    – 25 wall ball

    WOD 1 STANDARDS

    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

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