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Conditioning:
As many rounds and reps in 6-minutes of the following:
500m Row buy-in then….
In remaining time, AMRAP the following:
12 Single kettlebell deadlifts (53/35)
9 Russian kettlebell swings
6 Single kettlebell thrusters
For scores
(Score A is row time and score B is total reps completed)
…Rest 5:00 then…
21-15-9
Wall balls (20/14)@(10/9′)
Hang power snatches (95/63)
For time
(7:00 cap)
…Rest 5:00 then…
Every minute on the minute, perform the following:
0:50 Max pull-ups
0:50 Max alternating forward lunges
0:50 Max line facing burpees
2 Rounds for score
Post scores and experiences to comments
*WODs courtesy of Festivus Games 2023, individual division
Part 1 a. 2:18 500m row b. 54 pts at 25# (2 full rounds)
Part 2 (15-12-9 reps @ 10# WB and 43# snatch) 7:12
Part 3 ring rows 15/12, lunges 10/10, burpees 5/4
Strong work Sandy girl!!
Thanks coach!
Sandy,,, you are killing these WOD’s!!
Thanks!! I’m trying to be as strong as you Vernice!!
Came in sluggish and sore today. Didn’t go hard
Part 1: 1:40 & 84 reps
Part 2: 7:18 cap
Part 3: 94
I am glad I didn’t sign up for Fetivus
2-21
5:44
92
Debbie had you not already signed up as a voluneteer for Festivus, we could be a team. I think you did great.
Part 1: 3 rounds + 5
Part 2: 5:26
Part 3: 117
Part 1: 1:46; 112 rx
Part 2: 7:02 rx
Part 3: 98 rx
Ugh, I didn’t catch my 500m row
I did Masters tonight except used a 30# KB in part 1.
Part 1: 102
Part 2: 7:04
Part 3: 97–burpees were tough tonight!
I believe your row was 2:04
1:40 row (should have gone a little faster)
113 masters Rx
4:39 masters Rx
99 reps masters Rx+ (I accidentally used a 35# KB for the goblet squats instead of 25#)