WOD
"Track and Field"
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry 70#/50#
75 yard sprint
75 yard Any Object Carry 70#/50#
100 yard sprint
Accessory
"Mayhem Mini-Pump – Glutes and Core"
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
WOD
"Push Pull 2.0"
For Time:
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Accessory
"Mayhem Mini-Pump – Back and Biceps"
3 Rounds
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
WOD
"Dickies Triplet"
5 Rounds For Time:
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch 70#/50#
Accessory
"Mayhem Mini-Pump –Leg Day"
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min b/t rounds-
WOD
"Firestorm"
3 Rounds For Time:
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)
Accessory
Strict Handstand Push-ups: Week 4
Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]
Freedom: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up
From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.
