WOD
"Dragonfruit"
Teams of 2 For Time:
5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Scale Stick Sit Ups)
12/10 Calorie Row
10 V-Ups
-rest at least 3:00 before beginning accessory -
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD
"Heroism"
Teams of 2
3 Rounds For Time:
100 Double Unders (each/same time)
50 Stick Sit Ups, shared (Partner holds plank)
40-30-20 Deadlifts 275#/185#
Strength
Split Jerk 1x1
10-15 Minutes of Practice
- Stay light and focus on form
WOD
"Hank Pym"
For Time:
50 Stick Sit Ups
50x25ft Shuttle Run
50 Toes to Bar
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Kiss Me I’m Irish"
For Time:
40-30-20-10
Box Jump Overs 20"
20-15-10-5
Stick Sit Ups
