WOD
"Chips and Salsa"
3 sets For Time:
12 Bar Facing Burpees
12 Thrusters 95#/65#
24 Pull Ups
12 Thrusters 95#/65#
12 Bar Facing Burpees
-rest 3:00 between sets-
*30:00 Time Cap
Accessory
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* 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
WOD
"Milk and Cookies"
18:00 AMRAP
9 Deadlifts 115#/80#
12 Box Jumps 24"/20"
15 GHDs (Scale V-Ups)
Accessory
"Mayhem Mini-Pump –Upper Body"
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ 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.
WOD
"Reptar"
[TEAMS OF 3]
AMRAP 25:
65/45 Calorie Bike
60 Toes to Bar
30 Power Cleans 135#/95#
*Score = Rounds + Reps
WOD
"Fish and Chips"
3 Rounds For Time:
100ft Single Dumbbell Walking Lunge (1x35#/25#)
30 Push Ups
-rest 5:00-
3 Rounds
50ft Plate Walking Lunge 45#/35#
30 Push Ups
*Hold plate however you see fit
Gymnastics
Choose your destiny:
Option A: One max set of toes to bar.
Option B: Max plank hold (on forearms). Modify to knees or scale up by adding a weight to your back.
Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.
