Strength
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-
WOD
"PEZ"
For Time:
AMRAP 1:00
7 Barbell Bench Press 155#/95#
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)
WOD
"Whatchamacallit"
5 sets For Time:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs 30"/24"
-rest 1:1 between rounds-
* Rest 1:1 meaning to rest the amount of time it took to complete the round.
Accessory
"Mayhem Mini-Pump – Arms"
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
*Rest 1 minute between rounds
Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
WOD
"NBA Finals"
Teams of 2
AMRAP 24 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each) (OR Scale 2 Wall Walks each)
