Friday 12/13/2024

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WOD 
"Pumpernickel"
For Time:
100ft Single Dumbbell Walking Lunge 50#/35#
5 Wall Walks (Rx+ 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
10 Wall Walks (Rx+ 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge 50#/35#
* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.

Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Thursday 12/12/2024

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Strength 
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

WOD
"Focaccia"
Teams of 2 For Time:
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.