Friday 12/6/2024

WOD 
“Minions, Assemble”
4 sets For Time:
12 GHD Sit Ups (Scale V-Ups)
6 Bar Muscle Ups (Scale 12 Chest to Bar)
6 Squat Snatch 135#/95# (Masters Rx - 95#/65#)
12 GHD Sit Ups (Scale V-Ups)
-rest 1:1 between sets-
*20:00 Time Cap

Accessory 
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Friday 8/30/2024

WOD 
"Battleship"
7 Rounds For Time:
3 Bar Muscle Ups (Scale 7 Chest to Bar)
7 Overhead Squats 135#/95#
* The Overhead Squats are from the ground, not rack.

Mini-Pump 
4 Rounds

10 DB Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl (Or Dumbbell Hamstring Curl) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min between rounds-

Friday 6/7/2024

WOD
"Andes"
For Time:
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)

Mayhem Mini-Pump
3 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Friday 11/17/2023

WOD
"Open 17.2"
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)

Accessory
"Mayhem Mini-Pump –Leg Day"
4 Rounds

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-