WOD
"Flashover"
For Time:
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs 20"
100ft Farmer Carry (50s/35s)
10 Box Jump Overs 20"
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine
WOD
"Erie Canal"
For Time:
21-15-9-9
Calorie Row
Dumbbell Bench Press (2x35/25)
-rest 5:00-
21-15-9-9
Calorie Row
Bench Press 95#/55#
*Female Calories: 16-12-8-8
Strength
Mayhem Mini-Pump –Upper Body Anterior
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
WOD
"Zeppelin"
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x50#/35#)
Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.
WOD
"Bowser’s Castle"
5 Rounds For Time:
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
*15:00 Time Cap
