Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees
WOD
"Nick Parker & Elizabeth James"
Teams of 2 For Time:
3 sets (each/1:1)
200m Run
8 Power Cleans 135#/95#
200m Run
8 Power Cleans 135#/95#
200m Run
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
