WOD
"Shere Khan the Tiger"
5 sets For Total Time:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-
*Time Cap 20:00
Accessory
"Core Work"
2-3 sets, time permitting:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
*Rest 1:00 between sets
Strength
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
WOD
"The Price is Right"
2 sets For Time:
3 Rounds
15 Wall Balls 20#/14#
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
*20:00 Time Cap
WOD
"Fajitas"
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch 115#/80#
6 Overhead Squats 115#/80#
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row
WOD
"Glazed Donut"
3 Rounds For Time:
10 Front Squats 115#/80#
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats 115#/80#
30 Bar Facing Burpees
30 Pull Ups
Accessory
Mayhem Mini-Pump – Chest and Triceps
3 Rounds
8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
