WOD
"The Final Frontier"
For Time:
For steady movement
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Shoulder Press (50s/35s)
*Complete 5 Ring Dips or 10 Bench Dips after each set
-rest 3:00 before beginning accessory -
Accessory
"Mayhem Mini-Pump – Shoulders and Arms"3 sets:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
-rest as needed between sets-
Strength
Power Snatch 3x1
Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)
WOD
"Captain Kirk"
Tabata (20 secs on/10 secs off)
100 Back Squats 95#/65#
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.
WOD
"The Search for Spock"
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches 50#/35#
Dumbbell Step Back Lunges 50#/35#
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders
* Score is the max rounds of Wall Walks and Double Unders
Accessory
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Strength
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
WOD
"The Wrath of Khan"
For Time: (Partition as desired)
100/80 Calorie Air Bike
100/80 Row
