Festivus 2016 Wod 1 – 25 to Life

Posted: April 15, 2016 in Uncategorized

26 2 CrossFit – Competition Team

Metcon (Time)

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

Thruster (1RM)

WOD 2 – Mad Max: Beyond Thrusterdome

Find your 1-RM max thruster in six minutes.

Metcon (AMRAP – Reps)

WOD 3 – Happy Hour at the Bar

Part 1 – 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

Part 2 -Total Bar-Over Burpees in Remaining Time

***score is total reps plus number of burpees

Metcon (AMRAP – Reps)

FLOATER WOD – Benches Be Crazy

Row 20 Calories and then Bench Press Maximum Reps in Remaining Time

With a 3-minute running clock…

***score is total reps of row and bench press

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