Thursday 4/4/2024

WOD 
"The Force Awakens"
For Time:
21-15-9
Hang Power Snatch 95#/65#
Box Jump Overs 24"/20"
Handstand Push Ups

Tuesday 3/26/2024

Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"The Magic School Bus"
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over 30"/24"

Monday 3/11/2024

WOD
"Kim Possible"
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.

Accessory 
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 min between rounds-

Tuesday 3/5/2024

Strength 
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups