Tuesday 2/13/2024
/Strength
Deadlift
5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Godiva"
Every 3:00 (5 sets)
10/8 Calorie Air Bike
20 Wall Balls 20#/14#
50 Double Unders
*Score is the slowest time
Saturday 02/10/2024
/WOD
"Big Brad"
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches 50#/35# (Split)
25 Bar Muscle Ups (Or Scale to Burpee Pull Ups) (Split)
*Walking Lunges is 1 rep for every 25 feet
Friday 02/09/2024
/WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
*Score is total reps
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-
Wednesday 01/24/2024
/Strength
Back Squat
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Peter Parker"
Every 3:00 (5 sets)
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike
*Score is slowest time
