Monday 5/6/2024

WOD
"Dolly Parton"
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”

*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Scoring: every 100m = 1 Rep (4 reps total)

Saturday 5/4/2024

WOD
"The Undiscovered Country"
Teams of 2 For Time:
100/80 Calorie Row
100 Bench Press 115#/75#
30 Bar Muscle Ups (Scale 60 Chest to Bar/Pull Ups)
80/64 Calorie Row
80 Bench Press 135#/85#
10 Rope Climbs (Scale 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Scale 20 Burpee Pull Ups)
 - Split reps as desired -

Friday 5/3/2024

WOD
"The Final Frontier"
For Time:
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -

Accessory 
"Mayhem Mini-Pump – Shoulders and Arms"3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-

Thursday 5/2/2024

Strength 
Power Snatch 3x1
Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)

WOD
"Captain Kirk"
Tabata (20 secs on/10 secs off)
100 Back Squats 95#/65#
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.