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-
Extended Warm Up
3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold (against wall)
10 Kip Swings
3-5 HSPU Negatives* (sub seated double dumbbell OH hold)
*Reset between reps. No Push-Up on HSPU.
WOD
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans 50#/35#
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans 50#/35#
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans 50#/35#
(Score is Rounds + Reps)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
WOD
"Pharmacy"
5 Rounds For Time:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans 50's/35's
WOD
"Hands Down"
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: (50#/35#)
