WOD
Biff Tannen
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/105)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
L2: BP 115/85
L1: BP 75/55, 30 runs
Option 1: Gymnastics Skill Work
Rope Climbs: Week 3 Day 2
3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]
Minute 1 :Zombie Rope Climbs
Minute 2: V-Ups on Floor
Minute 3: Double Farmer Carry Hold [65/45] [40/25]
Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]
Option 2: Mayhem Mini-Pump – Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
BOX BRIEF
May Challenges!
Health Challenge
Drink minimum 1/2 bodyweight in ounces of water everyday.
Some Benefits
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Physical Challenge
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang