Saturday 7/20/2024

WOD
"Bavarian Cream"
Teams of 2
3 Rounds For Time:
30 Overhead Squats 115#/80#
120 Double Unders
60/48 Calorie Bike
120 Double Unders
 - Share the reps, one athlete works at a time -

Friday 7/19/2024

WOD
"Cruller"
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-

*Score is total calories

Core Work
3 sets:

15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)

 *Rest 2:00 b/t sets

Thursday 7/18/2024

WOD
"Cinnamon-Sugar"
For Time:
100ft Wall Ball Lunge 20#/14#
50 Hang Wall Ball Cleans 20#/14#
100ft Wall Ball Lunge 20#/14#
10 Wall Walks
100ft Wall Ball Lunge 20#/14#
50 Hang Wall Ball Cleans 20#/14#
100ft Wall Ball Lunge 20#/14#

*The ball can be held any way for the lunges. The cleans are hang squat cleans.

Accessory 
Strength Complex
Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.

Wednesday 7/17/2024

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-