WOD
"Cowtown Coliseum"
4 sets
2:30 AMRAP
20 Bench Press 95#/65#
20 Kettlebell Goblet Squats 55#/35#
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank
*Rest 2 minutes between rounds
Strength
Shoulder Press
Build up to a Heavy Shoulder Press
10-12 minutes
WOD
"Panem"
Teams of 2
3 sets (each/1:1) For Time:
10 rounds
100m Rowling
+1 Bench Press 155#/95# for every meter over or under 100m (5 rep limit)
Strength
Shoulder Press 1x1
10-12 minutes to establish a Heavy Shoulder Press
WOD
"The Freman"
18:00 AMRAP
6-4-2
Bench Press 185#/110#
3-2-1
Rope Climb (Scale 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00. Full sequence = 18 reps
WOD
“You’re Tiny Avenger!”
3 sets For Time:
3 Rounds
10 Bench Press 135#/85#
20 Bent Over Banded Rows
-rest 1:1 between sets-
* Note: each set is 3 rounds, with athletes performing 9 rounds total.
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
