WOD
"Asiago Bagel"
For Time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135#/95#
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups
Accessory
Mayhem Mini-Pump – Glutes and Core
4 rounds:
10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry
*Rest 1 minute between rounds
Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
*Score: total bench reps as set 1 and total sit-ups as set 2.
Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 1 minutes between rounds
Strength
Bench Press
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Cinnamon Raisin Bagel"
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts 185#/125#
Strength
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Everything Bagel”
5 Rounds For Time:
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge 50#/35#
20/16 Calorie Air Bike
