Saturday 04/27/2024
/WOD
"Lychee"
Teams of 2 For Time:
2000/1750m Row (MF 1900m)
200 Wall Balls 20#/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups 24"/20" (50s/35s)
2000/1750m Row (MF 1900m)
Thursday 04/25/2024
/WOD
"Dragonfruit"
Teams of 2 For Time:
5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Scale Stick Sit Ups)
12/10 Calorie Row
10 V-Ups
-rest at least 3:00 before beginning accessory -
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
Thursday 3/28/2024
/Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Out of the Box"
Teams of 2 For Time:
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
*Break up however you see fit.
Friday 02/09/2024
/WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
*Score is total reps
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-
