Strength
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
WOD
“Call me beep me, if you wanna reach me”
For Time:
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2x50#/2x35#)
Strength
Power Snatch 8x2
very 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
WOD
"Rufus"
5 Rounds For Time:
50 Double Unders
8 Double Dumbbell Snatches (2x50#/35#)
WOD
"Kim Possible"
5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-
WOD
“Don't put twinkies on your pizza"
Teams of 2
3 sets (each/1:1) For Time:
3 Rounds
15/12 Calorie Air Bike
12 Double Dumbbell Front Squats (50s/35s)
9 Handstand Push Ups
