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-
WOD
AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row
Strength
Dumbbell Walking Lunge
Build to a Heavy 50’ Walking Lunge
WOD
For Time:
40/30 Calorie Row
100′ Dumbbell Walking Lunge 20% of BW
25/20 Calorie Row
100′ Dumbbell Walking Lunge 20% of BW
15/10 Calorie Row
