WOD
"Meredith Blake"
For Time:
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
Accessory
Mayhem Mini-Pump – Glutes
4 rounds:
8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
*Rest 2 minutes b/t rounds
Strength
Shoulder Press 4x10
4x10 Shoulder Press (build up to moderate weight)
* Rest 60-90 seconds between sets
WOD
“Honey, you’ve never looked better”
For time:
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike
WOD
“I have class and you dont”
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts 155#/105#
28 Crossovers
Skills and Drills
Gymnastics: Core Conditioning (Day 1)
All Levels:
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises
WOD
"Annie & Hallie"
For Time:
50 Wall Ball Thrusters 20#/14#
10x50ft Shuttle Run
40 Wall Balls 20#/14#
10x50ft Shuttle Run
30 Wall Balls 20#/14#
10x50ft Shuttle Run
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Dumbbell Bench Press @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
