WOD
"Creedence Clearwater Revival"
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.
Strength
Back Squat 1x20
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
WOD
"Nigel Uno"
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs 24"/20"
12 Toes to Bar
*Score is the slowest set.
WOD
"Survivor"
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls 20"/14"
15 Toes to Bar
*Score is slowest set
**No Rx if slowest set us 5:00
Accessory
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
WOD
"Candy Cane Wishes"
7 Rounds For Time:
7 Front Squats 135#/95#
14 Toes to Bar
*20:00 Time Cap
Accessory
Mayhem Mini-Pump – Leg Day
3-4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
