Holiday HoDown Wods released!

Holiday Ho-Down WODS

Wod #1:

RX Men: 8 min AMRAP, one partner works at a time
25 OHS 95
25 C2B Pull-ups
25 OHS 115
25 Muscle-ups
AMRAP OHS 135

Rx Women: 8 min AMRAP, one partner works at a time
25 OHS 65
25 Pull-ups
25 OHS 85
25 C2B Pull-ups
AMRAP OHS 95

Scaled Men: 8 min AMRAP, one partner at a time
25 FS 95
25 Box jump overs 24”
25 FS 115
25 Box jump overs 24”
AMRAP FS 135

Scaled Women: 8 min AMRAP, one partner at a time
25 FS 55
25 Box jump overs 20”
25 FS 65
25 Box jump overs 20”
AMRAP FS 75

WOD 2:
Rx Men: 12 min AMRAP, one partner working, one partner holding
100 Wallballs (20lbs to 10 ft), while partner goblet holds 32kg KB
100 Lateral Burpees over parallette, while partner hangs from pull-up bar

Rx Women: 12 min AMRAP, one partner working, one partner holding
100 Wallballs (14lbs to 9 ft) while partner goblet holds 24kg KB
100 Lateral Burpees over parallette, while partner hangs from pull-up bar



Scaled Men: 12 min AMRAP, one partner working, one partner holding
75 Wallballs (14lbs to 10 ft) while partner goblet holds 24kg KB
75 Lateral Burpees over parallette, while partner hangs from pull-up bar

Scaled Women: 12 min AMRAP, one partner working, one partner holding
75 Wallballs (10lbs to 9 ft) while partner goblet holds 16kg KB
75 Lateral Burpees over parallette, while partner hangs from pull-up bar

WOD 3
Mens RX: 8-10 min time cap
100 Russian KBS 32kg
80 cal on the rower
60 TTB

Womens RX: 8-10 min time cap
100 Russian KBS 24kg
80 cal on the rower
60 TTB

Mens Scaled: 8-10 min time cap
100 ab-mat sit-ups
80 Russian KBS 24kg
60 cal on the rower

Womens Scaled: 8-10 min time cap
100 ab-mat sit-ups
80 Russian KBS 20kg
60 cal on the rower

WOD 4
Floater WOD: TBA

WOD 5
1 barbell per team, 5 min for both people to find 1 RM Ground to Overhead