WOD
"The Ballad of Songbirds & Snakes"
5 Rounds For Time:
7 Overhead Squats 115#/80#
11 Toes to Bar
Accessory
Turkish Get Up 1x1
Review form, then build up to a heavy Turkish Get Up with good form on each side.
Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.
Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)
Strength
Shoulder Press
Build up to a Heavy Shoulder Press
10-12 minutes
WOD
"Panem"
Teams of 2
3 sets (each/1:1) For Time:
10 rounds
100m Rowling
+1 Bench Press 155#/95# for every meter over or under 100m (5 rep limit)
WOD
"Mockingjay"
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Accessory
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-
Strength
Snatch
Build up to a Heavy Snatch
10-12 minutes
WOD
"Catching Fire"
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls 20#/14# in Remaining Time
*Score is total Wall Balls
