WOD
Teams of 2 For Time:
90 Thrusters 75#/55#
90 Chest to Bar
200ft Double Dumbbell Front Rack Carry (50s/35s)
-Rest until 12:00-
60 Thrusters 115#/80#
40 Bar Muscle Ups (Scale 80 Chest to Bar)
200ft Double Dumbbell Front Rack Carry (50s/35s)
*Split work however you see fit.
WOD
"Asiago Bagel"
For Time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135#/95#
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
Accessory
Mayhem Mini-Pump – Glutes and Core
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day
Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-
