WOD A
"Attack of the Clones (Part A)"
Part A:
3 sets
3:00 AMRAP
5 Power Cleans 185#/125#
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-
*Score is total bike calories
-after the final 2:00 rest, begin Part B-
WOD B
"Attack of the Clones (Part B)"
For Time:
15 Power Cleans 185#/125#
30 Bar Facing Burpees
45/36 Calorie Air Bike
WOD
"Open 20.1"
20.1
10 Rounds For Time:
8 Ground to Overhead 95#/65#
10 Bar Facing Burpees
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
WOD
"Claude Monet"
Teams of 3
25:00 AMRAP
Partner 1:
500/400m Row OR 400m Run
Partner 2:
2 rounds
10 Overhead Squats 95#/65#
8 Bar Facing Burpees
Partner 3:
Rest
WOD
"The Evil Queen"
Teams of 2 For Time:
120/90 Calorie Row
30 Power Snatch 135#/95#
100/80 Calorie Row
45 Shoulder to Overhead 135#/95#
80/65 Calorie Row
60 Bar Facing Burpees
