WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
WOD
“It's lights out and away we go!”
Partner “BRADSHAW”
Teams of 2 For Time:
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts 225#/155#
12 Pull-Ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Strength
Power Clean
6 sets of 6 Power Clean and Jerks (every 2:00)
* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Teacher and Defender"
For Time:
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
WOD
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 155#/105#
20 Pull Ups
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
