Saturday 5/11/2024

WOD
"Carrie Underwood"
Teams of 2 For Time:
40-20-10
Synchro Alternating Dumbbell Snatches 50#/35#
Synchro Toes-to-Bar

Friday 5/10/2024

WOD
"Shania Twain"
For Time:
120/100 Calorie Row
80 Bench Press 115#/75#
40 Box Jump Overs 24"/20"

Accessory 
Mayhem Mini-Pump – Leg day
4 Rounds

10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise  @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Thursday 5/9/2024

Strength 
Power Clean 5-3-1
Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

WOD
"Tony"
4 Rounds For Time:
5 Muscle Ups
9 Power Cleans 135#/95#
30 Air Squats
Cash Out 87 Double Unders

Wednesday 5/8/2024

Skill Work 
Toes to Bar Skill Review
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar

WOD
"Wynonna Judd"
6 sets For Time:
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges 95#/65#
50 ft Broad Jump
-rest 3:00 between sets-