12 Days to Dork & Dork-A-Thon
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Partner Eva.2
In Teams of 2:
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5 Rounds
1k Row
30 KBS 70/53
30 Pull ups
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1 w / 1 r

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L2   53/35,  Banded Pull ups
L3   35/20,  Ring Rows
T1    Same
T2/T3  AB (option),  RKBS

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13 Days to Dork & Dork-A-Thon
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Medasin
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In Teams of 2:
1 w / 1 r
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42-30-18
Wall Balls 20/14
Power Cleans 135/95
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Rest 5 min
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42-30-18
Thrusters 95/65
Lat Burpees
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Each athlete will have their own WB and Barbell

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L2   20/14,  95/65
L3    14/10,  75/35
T1     Same
T2/T3  WBs @ or above parallel,  Hang Pw Cleans,  Front Squats,  Modified Burpees

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Hang Clean + Jerk
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Work up to 10-20 pounds heavier than WOD Wt
Then 3-4 sets across 

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DOTTIR’ Lil Sis
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12 Bar Muscle ups
21 Deadlifts  185/135
9 Bar Muscle ups
15 Hang Power Cleans
6 Bar Muscle ups
9 STO

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L2   135/95,  C2B/Pull ups
L3   75/35,  Pull ups Progressions
T1    Same
T2/T3   Pull up Progressions,  Elevated DL / KB DL,  Push Press

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15 Days to Dork & Dork-A-Thon
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The Remedy
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4 Rounds
200m
10 HSPU
Wt Bear Crawl
Suitcase Carry Lunge
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Rest 3 minutes
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30-20-10
Hollow Rocks
Supermans

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L2   15 HR Push ups,  Scale DB,  Modified HR
T1    Same
T2/T3  AB (option),  Box Push ups,  7 Cal Ski,  14 Step ups

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16 Days to Dork & Dork-A-Thon

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Power Clean
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Work up to moderate Wt

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E2MOM-20
15/10 Row
1 Round of Complex
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Complex
2 Power Cleans 135/95
2 STO
2 Front Squats

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L2   12/7,  Scale Barbell Wt
T1    Same
T2/T3  Hang Pw Clean,  Push Press,  Front Squats @ or above parallel

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17 Days to Dork & Dork-A-Thon

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Florian @ CFTogether’s Dork

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Nitrous Oxide
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In Teams of 2:
100 Cal Row
20 AB
200m (together)
80 Cal Row
40 AB
200m
60 Cal Row
60 AB
200m
40 Cal Row
80 AB
200m
20 Cal Row
100 AB
200m
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50 min cap (optional)

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L2   1/2 the Cals,  100m
T1    Same
T2/T3  20-30 Min Clock: AB 15 Cals / 200m Walk

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18 Days to Dork & Dork-A-Thon
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Back Squat
3 Rounds
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1 x 6 @ 75%
Rest 3 minutes
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1 x 4 @ 80
Rest 3 minutes
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1 x 2 @ 85
Rest 3 minutes

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Cash Out
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3 Rounds
200m
12 T2B

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L2   7 @ Light,  5 @ Moderately Light,  3 @ Moderate Weight,  Knee ups/Wt Sit ups
T1    5 x 5
T2/T3  5 x 5 @ or above parallel,  AB (option),  AB (option),  12 RKBS
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19 Days to Dork & Dork-A-Thon
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Down Under
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AMRAP – 20
10 HSPU
Row 250
50 Double Unders

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L2   1-2 Abmat HSPU,  Singles x2
L3   Seated KB Press,  Singles
T1    Same
T2/T3  KB Press,  AB (option),  12 Cal Ski

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Today @ 1030a
Q&A for Florian members participating in Dork-A-Thon
Not mandatory … but pretty damn close. At minimum, a representative from each team should be present.

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20 Days to Dork & Dork-A-Thon
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Saturday Morning Beatdown

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Stomp & Grind
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In Teams of 2:
1 w / 1 r
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3 Rounds
30 Deadlifts 225/155
100/75  AB Cals

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L2   Scale Dl accordingly
T1    Same
T2/T3  Elevated DL / KB DL

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Sunday @ 1030a
Q&A for Florian members participating in Dork-A-Thon
Not mandatory … but pretty damn close. At minimum, a representative from each team should be present.

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21 Days to Dork & Dork-A-Thon
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Fruit Ninja
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30 Cal Row
30 Lateral Burpees over Bar
30 Hang Cleans 135/95

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L2   95/65
L3   75/35,  Modified Burpees
T1    Same
T2/T3  AB (option),  Modified Burpees

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Cash out
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3 Rounds
7-10 Elevated Inverted Rows
8-10 DB Rows (ea side)
Not for Time

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Sunday @ 1030a
Q&A for Florian members participating in Dork-A-Thon
Not mandatory … but pretty damn close. At minimum, a representative from each team should be present.

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