WOD
"Donut Holes"
5 sets For Time:
8 Power Snatch 95#/65#
200m Run
8 Power Snatch 95#/65#
-rest 1:1 between sets-
Accessory
Mayhem Mini-Pump –Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7
-Rest 2 min b/t rounds-
WOD
"Apple Fritter"
12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps 24"/20"
12 Sit Ups
Accessory
Handstand Push-ups and Jump Rope Skill Work
Take 5 min to review/practice, then
EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.
Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups
WOD
"Glazed Donut"
3 Rounds For Time:
10 Front Squats 115#/80#
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats 115#/80#
30 Bar Facing Burpees
30 Pull Ups
Accessory
Mayhem Mini-Pump – Chest and Triceps
3 Rounds
8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
WOD
“May the odds be ever in your favor”
Teams of 3 For Time:
20 Rope Climbs (Scale 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Scale 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
