Saturday 02/03/2024

WOD
"Blueberry Bagel"
3 Person Team
5 sets each For Time:
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans 185#/125#
-rest 1:2 between sets-

Friday 02/02/2024

WOD
"Asiago Bagel"
For Time:
6-5-4-3-2-1-2-3-4-5-6
Thrusters 135#/95#
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups

Accessory
Mayhem Mini-Pump – Glutes and Core
4 rounds:

10 Kneeling Banded Hip Extension @ moderate weight
30 Heel Taps (each side)
100ft Double Overhead KB Carry

*Rest 1 minute between rounds

Thursday 02/01/2024

Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches  (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

*Score: total bench reps as set 1 and total sit-ups as set 2.

Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:

10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Wednesday 01/31/2024

Strength
Bench Press
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.

WOD
"Cinnamon Raisin Bagel"
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts 185#/125#