Strength
Back Squats
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"James"
Amrap: 9 min (Day James was born. 12/9)
3 Clean & Jerks 135#/95# (3 is extra Chromosome)
21 Air Squats (21 is location of the extra Chromosome)
47 Double Unders (47 is amount of Chromosomes a person with Down Syndrome has. The rest of us have 46)
Strength
Power Snatch 8x2
very 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
"Rufus"
5 Rounds For Time:
50 Double Unders
8 Double Dumbbell Snatches (2x50#/35#)
WOD
"Tony Perkis"
For Time:
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
