Friday 2/16/2024

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WOD
"Open 20.1"
20.1
10 Rounds For Time:
8 Ground to Overhead 95#/65#
10 Bar Facing Burpees

Accessory 
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers  @ moderate weight – maintain quality

-Rest 2 minutes between rounds-



Thursday 2/15/2024

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Strength 
Bench Press
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Ferrero Rocher"
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

Gymnastics 
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down - continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT
Advanced
EMOM 6 Minutes
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute:  50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)

Intermediate
EMOM 6 Minutes
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute:  50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

Beginner
EMOM 6 Minutes
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute:  50ft single dumbbell overhead walking lunge (light)