Tuesday 11/07/2023

WOD
"Boyz II Men"
Every 6:00 ( 5 sets)
15/12 Calorie Row
10 Burpee Box Jump Over 24"/20"
12/10 Calorie Row
10 Burpee Box Jump Over 24"/20"
9/7 Calorie Row 

*Score is slowest set

Monday 11/06/2023

WOD
"Backstreet Boys"
2 Rounds For Time:
100 Double Unders
25 Overhead Squats 95#/65#
100 Double Unders
25 Toes to Bar

Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Alt. DB Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality
10 Double DB Skull Crushers  @ moderate weight – maintain quality

-Rest 2 min between rounds-

Saturday 11/04/2023

WOD
“It’s just a bunch of hocus pocus”
Teams of 2
AMRAP 30 Minutes
300’ Dumbbell Farmer Carry 70s/50s
50/40 Calorie Row
300’ Synchro Lunge Walk

Friday 11/03/2023

Strength
Shoulder Press:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

WOD
“I ain’t ‘fraid of no ghost”
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps 30"/24"
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

*Score is total reps.