WOD
"Mayhem in Miami"
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch 75#/55#
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 min b/t rounds-
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Little Havana"
For Time:
50-40-30-20-10
Abmat Sit ups
Farmer Carry 70s/50s
Strength
Bench Press:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Biscayne Bay"
For Time:
30/24 Calorie Air Bike
40 Wall Balls 14#/10#
30 Wall Balls 20#/14#
20 Wall Balls 20#/14# (11ft/10ft targets)
30/24 Calorie Air Bike
Strength
Power Clean + Push Jerk 10x5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
Rest exactly 2 minutes. The metcon begins at the 12 min mark....
WOD
Rest until minute 12:00 (after strength)
From minute 12-22:
"Wynwood Walls"
Every minute on the minute for 10 minutes
200/175m Row
Accessory
Gymnastics: Core Conditioning (Day 1)
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees
