WOD
Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Strength
Power Snatch 10x3
Every Minute (10:00)
3 Power Snatch (60-70%)
- Touch and Go reps
WOD
“I’m in love, I’m in love and I don’t care who knows it”
For Time:
50-40-30-20-10
Wall Balls 20#/14#
Abmat Sit-ups
WOD
“You sit on a throne of lies”
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
*Score is total reps
Accessory
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds
10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7
12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Strength
Back Squat 5x5
- 5 sets of 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
WOD
“Buddy the Elf, what’s your favorite color?”
5 sets For Time:
100 Double Unders
30 Push-Ups
- Rest 1:00 between sets -
