Monday 11/11/2024

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WOD
"KLEPTO"
4 Rounds
27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145#/100#
*30:00 Time Cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Accessory 
"Optional Accessory - Core Work"
3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds

Monday 8/26/2024

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WOD 
"Monopoly"
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps 20"
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.

Accessory 
Strict Pull-ups: Week 6
This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!

Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with

Scoring: note your level and score achieved.

Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: https://bit.ly/4dKGr86

Thursday 8/15/2024

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Strength 
Back Squat for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD
"Frog Man"
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps 30"/24""
7 Chest to Bar Pull Ups
14 Wall Balls 20#/14#