WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.
*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)
Strength
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-
WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
WOD
"Bedtime Stories"
Teams of 2 (1:1)
12 sets (each) For Time:
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).
Accessory
Mayhem Mini-Pump – Core
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* 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.
Strength
Back Squat 3x3
3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-
WOD
"50 First Dates"
For Time:
4 sets:
30 Wall Balls 20#/14#
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs 24"/20"
-2:00 recovery Air Bike between sets-
*Score is for the "working" part of each set and does not include the active recovery time.
