Saturday 4/6/2024

WOD 
"Return of the Jedi"
Partner Workout For Time:
375/300 cal Air Bike OR 5,000m Run

One partner works at a time. "Resting" partner must hold 2x70#/50# in a farmers hold. Switch on the bike/run as desired.

Friday 4/5/2024

WOD 
"The Empire Strikes Back"
For Time:
75 Bench Press (135/85)*
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows
*Every time you break, complete
10 Bench Dips

Accessory 
"Posterior Leg Accessory"
10 Minute EMOM
:40 of Rower Hamstring Curls, :20 rest
:40 of Feet Elevated Glute Bridges, :20 rest

For quality, not reps.

Thursday 4/4/2024

WOD 
"The Force Awakens"
For Time:
21-15-9
Hang Power Snatch 95#/65#
Box Jump Overs 24"/20"
Handstand Push Ups

Wednesday 4/3/2024

WOD
"Revenge of the Sith"
3 Rounds For Time:
400m Run
30 GHD’s (Scale with V-Ups)
20 Wall Balls 20#/14# (11'/10')

Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds

10 Rear foot elevated DB Split Squat (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-