Monday 11/20/2023

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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.

Saturday 11/18/2023

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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.

 

Friday 11/17/2023

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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-