WOD
"Big Brad"
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches 50#/35# (Split)
25 Bar Muscle Ups (Or Scale to Burpee Pull Ups) (Split)
*Walking Lunges is 1 rep for every 25 feet
WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
*Score is total reps
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-
Strength
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Sydney Opera House"
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls 20#/14# to 11’/10’ height
25 Push Ups
75 Air Squats
Strength
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Eiffel Tower"
5 sets For Time:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
**Handstand Walks = Rx+ Wall Walks = Rx
