Strength
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
"Paradise Falls"
7 Rounds For Time:
10/8 Calorie Air Bike
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Box Jump Overs 24"/20"
1 Rope Climb (Scale 3 Strict Pull Ups)
WOD
"Shania Twain"
For Time:
120/100 Calorie Row
80 Bench Press 115#/75#
40 Box Jump Overs 24"/20"
Accessory
Mayhem Mini-Pump – Leg day
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
WOD
“DOWNFALL”
For Time:
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs 24"/20"
40 Dumbbell Push Jerks 50's/35's
200 Meter Farmer's Carry 50's/35's
Strength 1
Strict Press
4 sets of 10 Strict Press
*Score = Sum Total Load
Strength 2
Strict Press
1 set of 10+ Strict Press
*Score = Total Reps
WOD
"HIDE & SEEK"
For Time:
27-21-15-9:
Box Jump Overs 24"/20”
Thrusters 95#/65#
