Strength
Snatch
Build up to a Heavy Snatch
10-12 minutes
WOD
"Catching Fire"
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls 20#/14# in Remaining Time
*Score is total Wall Balls
WOD
"Big Brad"
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches 50#/35# (Split)
25 Bar Muscle Ups (Or Scale to Burpee Pull Ups) (Split)
*Walking Lunges is 1 rep for every 25 feet
WOD
"De-Calf"
For Time:
40 Wall Balls 20#/14#
30 Pull Ups
30 Wall Balls 20#/14#
20 Chest to Bar Pull Ups
20 Wall Balls 20#/14#
10 Bar Muscle Ups
Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
