WOD
"Glazed Donut"
3 Rounds For Time:
10 Front Squats 115#/80#
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats 115#/80#
30 Bar Facing Burpees
30 Pull Ups
Accessory
Mayhem Mini-Pump – Chest and Triceps
3 Rounds
8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
Strength
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
WOD
“Be a Goldfish”
For Time:
21-15-9
Back Squat 135#/95#
Bar Facing Burpees
-75 Double Unders after each round-
Strength 1
Bench Press:
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
“Stars and Stripes Forever”
2 sets For Time:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch 95#/65#
10 V-Ups
-Rest Until 10:00, then begin set 2-
Strength
Deadlift 5x3
3 Deadlifts x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Chocolate Chip Cookie"
5 sets For Time:
50 Double Unders
10 Clean and Jerks 95#/65#
10 Bar Facing Burpees
-Rest 1:00 between sets-
