WOD
"Arctic Puffin"
5 Rounds For Time:
15 Shoulder to Overhead 95#/65#
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls 95#/65#
Accessory
"Mayhem Mini-Pump – Lower Body Push/Pull"
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
Strength
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict Pull-Ups + 6 Kip Swings
*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
Immediately into...
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull 115#/75#
Immediately Into...
50/40 Cal Bike
WOD
AMRAP x 13 MINUTES
3, 6, 9, and so on...
Sumo Deadlift High Pull 75#/55#
Toes to Bar (V-Ups, Warrior Sit Ups, ABMAT Sit Ups)
Up-Downs
(Score is Rounds + Reps)
WOD
"Fight Gone Bad"
3 Rounds For Reps:
1 Minute Wallballs 20#/14#
1 Minute Sumo Deadlift High Pulls 75#/55#
1 Minute Box Jumps 20"
1 Minute Push Press 75#/55#
1 Minute Calorie Row
1 Minute Rest
