WOD
"Revenge of the Sith"
3 Rounds For Time:
400m Run
30 GHD’s (Scale with V-Ups)
20 Wall Balls 20#/14# (11'/10')
Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds
10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
WOD
"Guys Grocery Games"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHD’s (or abmat sit-ups) - one athlete works at a time
-1:00 rest-
12:00 AMRAP
150/100 Cal Bike - shared between partners
Max Burpee Box Jump Overs 24"/20" - one athlete works at a time
*Score is total GHDs/Sit Ups and Burpee Box Jump Overs
WOD
"Hey You Guys!!”
Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Assault Bike
10 GHD’s (or V-ups)
15 Wall Balls 20#/14#
10 GHD’s (or V-ups)
15/12 Calorie Assault Bike
* Partner 1 completes a full round then rests while Partner 2 completes a round.
WOD
“You’re Killing me, Smalls”
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
12 GHD’s (Sub V-Ups for scale)
9 Back Squats 155#/105#
*Score is your slowest round
Skill and Drills
Toes to Bar:
Week 1, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
