Festivus games prep
*** bring your partners if you can, if not, come and practice.
WOD-1
8 mins max load
-3 deadlifts
-1 hang power clean
-2 front squats
WOD-2
7 min AMRAP
Bar hang 20/14 med ball or no weight
Burpee box jumps 24/20 or 20/20
WOD-3
Part-1
6 …
Warmup
500 m row
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
WOD
Clean and jerk
3-3-3-1-1-1-1-1
Warmup
400 m run
10 min light stretching
WOD
10 rounds
100m sprints
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 squats
Rest 2 min
WOD
15 min AMRAP
250 m row
9 toes -to-bar
7 push-press 95/65
Warmup
500 m row
3 rounds
10 press 45/35
10 push press 45/35
10 push jerks 45/35
WOD
4 rounds
400 m run
25 push-ups
Warmup
400 m run
3 rounds
10 DL 45/35
10 hang cleans 45/35
10 OHS 45/35
WOD
OHS
1-1-1-1-1-1-1
Closed, Rest day
In teams of two:
100 m lunges with 45/25 overhead, Done together
-20 toes-to bar each, one at a time
-20 front squats 135/95, one at a time
-20 box jumps 24/20, one at a time
-20 calorie row each, one at a time
…
Warmup
50 double unders
3 rounds
10 jumping jacks
10 lunges
10 ring dips
WOD
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
3 rounds
50 double unders
10 OHS 95/65