Thursday 12/5/2024

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WOD 
“Lightbulb!”
15:00 AMRAP
Row 250m
1-2-3-4-5-6. . .
Wall Walks
*Row is equal to 5 reps (1 rep = 50m)

Accessory 
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Wednesday 12/4/2024

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Strength 
Thruster 5x3
5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-
* Bar can be taken from the rack.

WOD
"Anti-Gravity Serum"
For Time:
27-21-15
Wall Balls 20#/14# (Masters Rx - 14#/10#)
15-12-9
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 3:00-
21-15-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
12-9-6
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
-rest 2:00-
15-12-9
Wall Balls 20#/14# (Masters Rx - 14#/10#)
9-6-3
Burpee Box Jump Overs 24"/20" (Masters Rx - 20"/16")
*22:00 Time Cap

Monday 12/2/2024

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Strength 
Clean Deadlift + Hang Power Clean 6x6
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

WOD
"Despicable Me"
3 Rounds For Time:
12/10 Calorie Air Bike
9 Clean and Jerks 95#/65# (Masters Rx - 65#/45#)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks 135#/95# (Masters Rx - 95#/65#)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks 185#/125# (Masters Rx - 125#/85#)
** There is a 6 minute time cap in each section.