WOD
“You’re Tiny Avenger!”
3 sets For Time:
3 Rounds
10 Bench Press 135#/85#
20 Bent Over Banded Rows
-rest 1:1 between sets-
* Note: each set is 3 rounds, with athletes performing 9 rounds total.
Accessory
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-
Strength
Clean & Jerk 1x1
Record Heavy Single Clean and Jerk
WOD
“I smashed you. Baby Arms.”
In 15:00
2000/1750m Row
-in the remaining time, AMRAP Clean and Jerk 135#/95#
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 2 min between rounds-
Skill Work
Handstand Walk Skill Work
EMOM7:
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
WOD
“No Banner, Only Hulk”
For Time:
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate
WOD
"Barbara"
5 sets For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-
