WOD
 | Wed, Feb 23 2022 |  |
| Warm-Up 01 | ALT DB OHP | Festivus Games - Spring 2022 - WOD 3 |
Warm-Up 01
(Check In)
1. Row 1000m (5 minute time cap)
2. Base Volume
5 Burpees
7 Toes 2 Bar / Hanging Knee Raise
10 Plate Thrusters, 25/15#
12 BW Goodmorning
|
ALT DB OHP
(Weight)
Alternating DB Overhead Press
5x10, OT 2:00
|
Festivus Games - Spring 2022 - WOD 3
(Time)
Row, Skip, Thrust
8-minute time cap
- 700 meter row
- 140 DU -OR- 210 SU
- 28 Single-arm DB Thrusters
On 3-2-1-Go! the athlete will begin the row. After completing the row the athlete will perform either double unders (DU) or single unders (SU). It's the athlete's choice but whatever the athlete chooses they must stick with that skip modality for all of the reps. After completing the required skips the athlete will perform the required single-arm dumbbell thrusters, using either hand as they want, switching as they want, if at all.
Dumbbell Variations:
-Intermediates: M-50# / F-35#
-Novice/Masters: M-35# / F-20#
| DeAnna | 6:46 | 20#, SU | | Norman | 9:10 | Capped in DB thruster. 7.5#. |
|
