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
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead 95#/65#
30 Pull Ups
Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
Strength
Back Squat:
- Heavy 2 rep (10-12 minutes
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Affiliate Version of “Pig Chipper”"
For time
5 Power Cleans 205#/135#
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls 20#/14#
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans 205#/135#
