Wednesday 5/1/2024

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WOD 
"The Search for Spock"
15:00 AMRAP
9-15-21-27
Alt Dumbbell Snatches 50#/35#
Dumbbell Step Back Lunges 50#/35#
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders

* Score is the max rounds of Wall Walks and Double Unders

Accessory 
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)

Monday 11/27/2023

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WOD
"Thunderstruck"
7 Rounds For Time:
10 Hand Release Push Ups
10 Dumbbell Snatches 50#/35#
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls 20#/14#

Skills and Drills
Strict Pull-up Progression - Week 3 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 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets

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 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups - 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 sets

-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 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Wednesday 10/05/2022

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Strength
Strict Press
Build to a Heavy Set of 20 reps

*Score = Heaviest Load

WOD
“Chipper Gone Bad”
AMRAP 18:
100 Wallballs 20#/14#
80 Dumbbell Snatches 50#/35#
60 Box Jumps 24”/20”
40 Double Dumbbell Push Press (50’s/35's)
Max Calorie Row

*Score = Total Calories