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
Gymnastics
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.
WOD
"BLT"
2 Rounds For Time:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups
WOD
"Kim Possible"
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
