Strength
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“You can’t have Thanksgiving without Turkey."
REGIONALS 16.3
For Time:
104 Wall Balls 20#/14#
52 Pull-Ups
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.
WOD
"Open 17.2"
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
Accessory
"Mayhem Mini-Pump –Leg Day"
4 Rounds
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 min between rounds-
Strength
5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
WOD
"Coach Beard”
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press 115#/80#
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps from score 1 plus all push up reps from score 2
