Festivus games WOD2 Jumping Jack Snatch & WOD4 Squat, Flop, & Pop
Jumping Jack flash
10 minutes cap
Goal: accumulate 100 box overs.
EMOM
10 synchro dumbbell snatches
Remaining time: box jump-overs
12 minutes each
WOD 1
50 push press 115/75
Max cals rower
Rest 5 minutes
WOD 2
100 dubs/ 200 singles
Max sit-ups
Rest 5 minutes
WOD 3
800m run
Max T2B
Strength
Deadlift 3x3@70/80/90
Based off 90% of your 1RM that you have added another 10# to
Assistance
RDL 4x10
WOD
40 burpee box jump overs 24/20
for time
Cap: 10 min
Strength
Bench 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
1 A DB row 4x10
WOD
AMRAP in 15 min
5 knees to elbow
10 DB floor press
15 double unders (30 singles)
Strength
Squat 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
Bulgarian split squats 3x10 ea leg
Single leg glute bridge 3x10 ea leg
as a superset