Strength
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WOD
“Call me beep me, if you wanna reach me”
For Time:
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50#/2x35#)
WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
WOD
“No one should be alone on Christmas”
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strength
Deadlift:
- Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Fettuccine"
6:00 Amrap
10 Push Ups
1 Rope Climb (Scale Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
