WOD
“Some Gave All”
AMRAP 12:00
10-15-20-25….
Calorie Bike
25-50-75-100-125ft...
Kettlebell Front Rack Carry (2x55#/35#)
Women Calories: 8-12-16-20…
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Row
25-50-75-100-125ft...
SIngle Dumbbell Walking Lunge 35#/25#
Women Calories: 8-12-16-20…
Scoring: when counting reps, every 5ft of Carry and Walking Lunge = 1 rep
WOD
"Guava"
Teams of 2 (1:1) For Time:
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
Accessory
Mayhem Mini-Pump – Shoulders and Glutes
4 rounds:
10 Double DB Prone Row (moderate weight)
10 Lying DB Hamstring Curl (moderate-light weight)
*Rest 1 minute b/t rounds
Strength
Back Squat
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Big Ben"
4 Rounds For Time:
15/12 Calorie Air Bike
15 Toes to Bar
100ft Farmer Carry 70s/50s
5 Bar Muscle Ups
WOD
"Clark Kent"
Teams of 2 For Time:
15 Rounds (each)
Partner 1:
3 Pull Ups
2 Wall Walks
Partner 2:
10/8 Calorie Air Bike
-Both athletes work at the same time. Switch when both are completed-
