Strength
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
WOD
"Regina George and Gretchen Weiners"
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) 24"/20"
Partner 2: 15 GHD Sit Ups (Scale stick sit-ups)
*Both working at the same time and switch when station is completed*
*Score is slowest round
WOD
“That’s why her hair is so big. It’s full of secrets.”
For Time:
200m Run
10 Squat Snatch 95#/65#
300m Run
6 Squat Snatch 135#/95#
400m Run
2 Squat Snatch 155#/105#
-Rest 3:00-
2 Squat Snatch 155#/105#
400m Run
6 Squat Snatch 135#/95#
300m Run
10 Squat Snatch 95#/65#
200m Run
Accessory Work
Mayhem Mini-Pump – Glutes
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 3 minutes b/t rounds
WOD
“On Wednesdays, we wear pink”
For Time:
50 Toes to Bar
40 Burpee
30 Strict Handstand Push Ups
20 Box Jumps 30"/24"
10 Rope Climbs (Scale 30 Strict Pull Ups)
Core Work
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Strength
BackSquat 5x5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
WOD
“On October 3rd, he asked me what day it was”
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row
* Score is slowest round
