WOD
"Coat of Many Colors"
5 sets For Reps
:45 on/:15 off
1. Air Bike Calories
2. Wall Walks
3. Air Bike Calories
4. Sandbag Cleans (100/70) Or Power Cleans (135/95)
5. Recovery Jog
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
** This will be an individual workout. If not enough bikes start someone on wall walks.
WOD
"Open Workout 15.5"
For Time:
27-21-15-9
Calorie Row
Thrusters 95#/65#
Accessory
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Single Leg DB Hip Thrust (each side) @ moderate weight
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Deadlift
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
WOD
"Flight Simulator"
For Time (20:00 Time Cap):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.
Core Work
4 sets:
15 Pulse Ups
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
Strength
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Gymnastics
Toes to Bar (Day 1)
We're going to take 8-10 minutes to practice Toes to Bar and work on efficiency as we prepare for the workout ahead.
Cue 1: Begin right under the rig with a jump
Cue 2: Get a "meaty palm grip" for better control
Cue 3: Tension in shoulders and upper back and pulling rig DOWN is key
Cue 4: Get heels back and down fast to start the next rep.
Now go show your skills in the workout!
WOD
"Count ‘Em"
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk 50#/35#
12 Burpee Over Dumbbell
10 Toes to Bar
