Strength
Power Clean & Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
WOD
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls 20"/14"
Even: 12/10 Calorie Air Bike
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters 95#/65#
Even: 12/10 Calorie Air Bike
*Scale accordingly. Score is total completed rounds.
WOD
"Open Workout 15.5"
For Time:
27-21-15-9
Calorie Row
Thrusters 95#/65#
Accessory
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Single Leg DB Hip Thrust (each side) @ moderate weight
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
WOD
“12 DAYS OF COMPTRAIN”
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike
*The workout flows in the same order as the song "12 Days of Christmas":
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed
WOD
"Mayhem For Freedom"
Teams of 2
AMRAP 20 Minutes
20 Synchro Toes to bar (or close to it)
60 thrusters 45#/35#
100 Double Unders (Each/Same time)
