Wednesday 09/25/2024

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WOD
"Dickies Triplet"
5 Rounds For Time:
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch 70#/50#

Accessory
"Mayhem Mini-Pump –Leg Day"
3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min b/t rounds-

Wednesday 10/04/2023

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WOD
“On Wednesdays, we wear pink”
For Time:
50 Toes to Bar
40 Burpee
30 Strict Handstand Push Ups
20 Box Jumps 30"/24"
10 Rope Climbs (Scale 30 Strict Pull Ups)

Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Thursday 07/20/2023

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Strength 1
5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *

Strength 2
Strict Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-

WOD
"Blimpie"
For Time:
50 Wall Balls 20"/14"
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls 20#/14#