WOD
"Giant Pretzel"
3-person Team
5 Rounds For Reps:
1 min Bike
1 min Burpees
1 min Row
*All machines working at the same time
POST WOD (If Time Permits)
Mayhem Mini-Pump – Arms and Core
4 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight
*Rest 3 minutes b/t rounds
Strength
Back Squat 10x3
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Boiled Peanuts"
Tabata (20 on/10 rest)
8 sets Max Calorie Row
-1:00 rest-
8 Sets Max Shoulder Press 45#/35#
-1:00 rest
8 sets Max Calorie Row
Strength
Deadlift 10x3
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Nachos"
5 sets For Time:
2:00 AMRAP
50ft Single Dumbbell Walking Lunge 50#/35#
12 Toes to Bar
Max Calorie Assault Bike in remaining time
-1 min rest between sets-
Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Funnel Cake"
5 sets For Time:
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs 24"/20"
-Rest 1:1 between sets-
