Strength
Deadlift
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Omelets"
For Time:
15-12-9-6
Calorie Air Bike
Deadlifts 155#/105#
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5
WOD
"Coat of Many Colors"
5 sets For Reps
:45 on/:15 off
1. Air Bike Calories
2. Wall Walks
3. Air Bike Calories
4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
5. Recovery Jog
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
** This will be an individual workout. If not enough bikes start someone on wall walks.
WOD
"Open Workout 15.5"
For Time:
27-21-15-9
Calorie Row
Thrusters 95#/65#
Accessory
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Single Leg DB Hip Thrust (each side) @ moderate weight
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Deadlift
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Flight Simulator"
For Time (20:00 Time Cap):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.
Core Work
4 sets:
15 Pulse Ups
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
