Strength
Bench Press:
Bench Press 1x1
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Limerick"
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups (Scale 10 Ring Rows)
WOD
"Galway"
Every 12:00 (2 sets)
3 rounds
24 Wall Balls 20#/14#
12 Toes to Bar
6 Clean and Jerks 135#/95#
*if you finish before the 12:00 mark then rest the remaining time.
**Score is total score for both sets.
Accessory
Mayhem Mini-Pump –Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-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
"Oldsmobile"
Teams of 2 For Time:
150/120 Calorie Air Bike
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
100/75 Calorie Air Bike
50 Power Snatches 135#/95#
50/40 Calorie Air Bike
30 Muscle Ups or 50 Burpee Pull Ups (both are Rx)
- Split reps as needed -
WOD
(CrossFIt Open Workout 22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb
