Friday 11/17/2023

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WOD
"Open 17.2"
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)

Accessory
"Mayhem Mini-Pump –Leg Day"
4 Rounds

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-

Monday 04/10/2023

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Strength 1
Power Snatch 3x3
3 Power Snatch x 3 sets  @70% of 1RM Snatch

* Rest 60-90 seconds between sets *

Strength 2
Overhead Squat 3x3
3 Overhead Squats x 3 sets  @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

WOD
"Incredible Hulk"
For Time:
12 Burpee Box Get Over 30"/24"
24 Pull-ups
12 Burpee Box Get Over 30"/24"
18 Chest to Bars
12 Burpee Box Get Over 30"/24"
12 Bar Muscle-Ups (Or 24 Chest to Bar)