WOD
"Asiago Bagel"
For Time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135#/95#
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
Accessory
Mayhem Mini-Pump – Glutes and Core
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
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
"Arctic Puffin"
5 Rounds For Time:
15 Shoulder to Overhead 95#/65#
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls 95#/65#
Accessory
"Mayhem Mini-Pump – Lower Body Push/Pull"
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
ROMWOD
Then
WOD
Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Row
2nd: 5 Hang Power Cleans 115#/80# + 5 Shoulder to Overhead 115#/80#
3rd: 12/9 Calorie Row
4th: 7 Chest to Bar Pull-Ups
Tina O'Neil
