WOD
“This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings 55#/35#
10 Burpees
*200m run = 1 rep. Total reps per round is 26
Accessory
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Power Clean & Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
WOD
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls 20"/14"
Even: 12/10 Calorie Air Bike
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters 95#/65#
Even: 12/10 Calorie Air Bike
*Scale accordingly. Score is total completed rounds.
Strength
Back Squat
Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.
WOD
”Now I eat success for breakfast, with skim milk”
For Time:
50 V-Ups
50 Box Jump Overs 20"
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups
WOD
"Tony Perkis"
For Time:
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
