Wednesday 12/18/2024
/WOD
"Disgust"
15:00 AMRAP
0-20-30-40-50...
Wall Balls 20#/14#
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
