WOD
"Habanero"
12 min AMRAP
1-3-5-7-9….
Power Cleans 115#/80#
Front Squats 115#/80#
Burpee Over Bar
Accessory
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side - as heavy as possible)
- rest as needed between sets-
WOD
"James"
Amrap: 9 min (Day James was born. 12/9)
3 Clean & Jerks 135#/95# (3 is extra Chromosome)
21 Air Squats (21 is location of the extra Chromosome)
47 Double Unders (47 is amount of Chromosomes a person with Down Syndrome has. The
rest of us have 46)
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Banana Pepper"
3 rounds For Time:
8 Overhead Squats 115#/80#
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch 115#/80#
24 Wall Balls 20#/14#
Accessory
For Time:
100 Abmat Sit Ups
WOD
Teams of 2
42-30-18 For Time:
Partner Deadlift 365#/255#
Bench Press 155#/105#
-Rest 5:00-
42-30-18
Partner Deadlift 315#/225#
Bench Press 135#/95#
-Partner deadlifts are two athletes on one bar. Look up YouTube videos to show the set up. For male/female teams, split the difference in weight between male teams and female teams while making sure the male side is loaded heavier.
