WOD
"Dickies Triplet"
5 Rounds For Time:
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch 70#/50#
Accessory
"Mayhem Mini-Pump –Leg Day"
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min b/t rounds-
Strength
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"The Little Rascals"
3 rounds For Time:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch 50#/35#
9 Burpee Over Dumbbell
-Rest until 12:00-
For Time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch 50#/35#
27 Burpee Over Dumbbell
*Score will be 2 different times.
Strength
Snatch 1x1
Heavy Single Snatch
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Quantumania"
14:00 AMRAP
4 Burpees
6 Alternating Dumbbell Snatch 70#/50#
8 Wall Balls 20#/14#
Strength
Push Jerk 5x3
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
- Rest 60-90 seconds between sets –
WOD
"Kristoff and Sven"
16:00 Amrap
16 Alternating Dumbbell Snatch 50#/35#
16 Stick Sit ups (w/PVC)
16 Box Jump Overs 20"
