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 Comments are closed.
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