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-
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-
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-
Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)
