WOD
"Taco"
For Time:
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch 50#/35#
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch 50#/35#
50/40 Calorie Row
Accessory
"Mayhem Mini-Pump – Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
Strength
Build up to a Heavy Deadlift
10-12 minutes
WOD
"Burrito"
For Time:
10 Power Cleans 135#/95#
200m Run
8 Power Cleans 155#/105#
200m Run
6 Power Cleans 185#/125#
200m Run
4 Power Cleans 205#/135#
200m Run
2 Power Cleans 225#/155#
200m Run
WOD
"The Tanners"
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
*Score is total calories
Strength
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
WOD
“Have Mercy!”
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
