WOD
"Johanna-Madagascar"
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
-rest 3 minutes before going to accessory-
*Score is completed minutes
Accessory
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
* Both movements are with a single dumbbell.
WOD
"Reuben Sandwich"
Teams of 2
4 Rounds For Time:
400m Run (Together)
Power Cleans 185#/125# (Split between partners)
Dumbbell Farmer Carry 70s/50s (Each)
Gymnastics
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.
WOD
"BLT"
2 Rounds For Time:
20 Strict Chin Ups
40 Bench Dips
60 V-Ups
WOD
"Lobster Roll (Part 1)"
5 sets For Time:
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
12 Dumbbell Front Squats (50s/35s)
-rest 2:00 between sets-
-rest as needed before Part 2-
"Lobster Roll (Part 2)"
Every 1:00 (10:00)
Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
*Score is total completed rounds
