WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Golden Delicious"
Teams of 2 For Time:
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Accessory
"Mayhem Mini-Pump –Triceps"
4 Rounds
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-
Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
Strength
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Honeycrisp"
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans 95#/65#
*every 5ft = 1 rep. Handstand walks are Rx+
