Thursday 3/7/2024

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WOD
“This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings 55#/35#
10 Burpees

*200m run = 1 rep. Total reps per round is 26

Accessory 
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Friday 02/09/2024

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WOD
“The GHOST”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders

-Rest 1:00 between rounds-
*Score is total reps

Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 1 min between rounds-                         

Wednesday 11/22/2023

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WOD
“These are my Thanksgiving Pants.”
For Time:
50 Burpees
2000/1750m Row
1600m Run

Skills and Drills
Strict Pull-up Progression - Week 2 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between set

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between set
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets