Conditioning:
3-Person Team WODs
“DT-ish”
As many rounds and reps in 6-minutes of the following:
Athletes 1 & 2 synchronize the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
Athlete 3:
Row for calories
Athletes can switch out in any order they choose. Two athletes are always performing AMRAP.
For scores
(Score A is total reps completed, Score B is total meters rowed)
…Rest 5:00 then…
“The same, but different”
Athlete 1:
3 rounds of:
15 Wall balls (20/14)@(10/9′)
15 Hang power snatches (95/63)
…then…
Athlete 2:
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
…then…
Athlete 3:
45 Wall balls (20/14)@(10/9′)
45 Hang power snatches (95/63)
For time
(15:00 cap)
…Rest 5:00 then…
“Gymnasty”
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating synchronized forward lunges
0:50 Max synchronized line facing burpees
3 Rounds for score
Post scores and experiences to comments
*WODs courtesy of Festivus Games 2023, Intermediate team division
(Novice and Masters changes will be noted and used at the gym)
