Workout – Tues 04/12/2016

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Warm Up:  Festivus Games Wod #1:   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

A. 5:00 Min AMRAP:

5 Power Snatches 85, 55L   115, 75RX

5 Overhead Squats

2 min rest (Change Weights)

5:00 Min AMRAP:

5 Power Clean 105, 70L   135, 95RX

5 Shoulder to Overhead

 

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