WOD
"Tony Perkis"
For Time:
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Accessory
"Mayhem Mini-Pump – Chest and Triceps"
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
WOD
"Souffles"
Teams of 2
For Time:
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Run (each 50m counts as 1 rep)
2:00 Row calories
1:00 Box Step Ups 20”
- - One athlete works at a time. Score is total reps - -
* If lacking equipment or athletes can't run outside, sub in another machine or repeat any option.
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
Strength
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Deviled Eggs"
For Time:
2 sets
27-21-15 (21-16-12 for women)
Calorie Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
