WOD
"Orlando Squeeze"
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
*Score is slowest set
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
WOD
"Fool’s Gold"
Teams of 2 For Time:
3 sets:
8:00 AMRAP
8x50ft Shuttle Runs (4 each/1:1)
16 Power Snatches 95#/65# (split)
8 Synchro Toes to Bar
-rest 3:00 between sets-
WOD
"Fajitas"
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch 115#/80#
6 Overhead Squats 115#/80#
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row
WOD
"Mayhem in Miami"
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch 75#/55#
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
