Strength
Back Squat 5x5
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
WOD
"Fall Festivals"
Teams of 2 for Time"
80 Wall Balls 20#/14# (Masters Rx 14#/12#)
20 Synchro Line Facing Burpees
60 Wall Balls 20#/14# (Masters Rx 14#/12#)
15 Synchro Line Facing Burpees
40 Wall Balls 20#/14# (Masters Rx 14#/12#)
10 Synchro Line Facing Burpees
*20:00 Time Cap
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Biscayne Bay"
For Time:
30/24 Calorie Air Bike
40 Wall Balls 14#/10#
30 Wall Balls 20#/14#
20 Wall Balls 20#/14# (11ft/10ft targets)
30/24 Calorie Air Bike
WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Boy Meets World"
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls 20#/14#
25 Push Ups
75 Air Squats
