Wednesday 3/19/2025

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Accessory 
Gymnastics: Handstand Push-ups
Strength:
3 Max Effort sets, rest 1 min between sets:
Level 1: Strict Deficit HSPU
Level 2: Strict HSPU
Level 3: Box Handstand Push Ups
Level 4: Push Ups
Level 5: Elevated Push Ups
Score is reps. Note your level in comments.

WOD
"Kilkenny"
For Time:
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

Monday 3/17/2025

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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.