WOD
"The Search for Spock"
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches 50#/35#
Dumbbell Step Back Lunges 50#/35#
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Accessory
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Reading Rainbow"
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set
Skill Work
Gymnastics Skill Review
Take 10-15 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
WOD
“I’m cuckoo for Cocoa Puffs”
For time:
1-2-3-4-5-6-7-8
Power Cleans 185#/125#
Wall Walks
WOD
"Kim Possible"
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
