WOD
FOR TIME
3 ROUNDS
21 Thruster 75#/55#
21 KB Swing 55#/35#
-Rest 3:00-
3 ROUNDS
21 KB Swing 55#/35#
21 Lateral Burpee Over Bar
Strength/ Skill
3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
(No Measure)
allie brinskelle
WOD
"Cruller"
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-
*Score is total calories
Core Work
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
*Score: total bench reps as set 1 and total sit-ups as set 2.
Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 1 minutes between rounds
