Accessory
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* 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
"Balmoral Castle"
2 Sets For Total Time:
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
WOD
"Community Cup Workout #1"
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs 24"/20"
10 dumbbell snatches 50#/35#
5 strict handstand push-ups
Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ 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
Strength
Bench Press 1x1
Heavy Single Bench Press
WOD
"Ira Hayes"
For Time:
10 Squat Clean Thrusters 135#/95#
30 Handstand Push Ups
20 Thrusters 135#/95#
20 Strict Handstand Push Ups
30 Front Squats 135#/95#
10 Wall Walks
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#)
