Wednesday 12/18/2024

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WOD
"Disgust"
15:00 AMRAP
0-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.

Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 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.

Wednesday 12/4/2024

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Strength 
Thruster 5x3
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

WOD
"Anti-Gravity Serum"
For Time:
27-21-15
Wall Balls 20#/14# (Masters Rx - 14#/10#)
15-12-9
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 3:00-
21-15-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
12-9-6
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 2:00-
15-12-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
9-6-3
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
*22:00 Time Cap

Thursday 10/24/2024

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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