Friday 12/6/2024

WOD 
“Minions, Assemble”
4 sets For Time:
12 GHD Sit Ups (Scale V-Ups)
6 Bar Muscle Ups (Scale 12 Chest to Bar)
6 Squat Snatch 135#/95# (Masters Rx - 95#/65#)
12 GHD Sit Ups (Scale V-Ups)
-rest 1:1 between sets-
*20:00 Time Cap

Accessory 
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral 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.

Monday 09/23/2024

WOD
"Midline Climb"
For Time:
30 Deadlifts 185#/125#
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 Deadlifts 185#/125#

Saturday 8/10/2024

WOD
"Sundance Square"
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or scale to V-Ups)
75ft Dumbbell Front Rack Carry (2x50/35)
-rest 3:00 between sets-

Thursday 8/1/2024

WOD
"Protector - Firefighters"
For time:
30 Wall Ball 20#/14#
50 Box Jump Overs 24#/20#
30 Wall Ball 20#/14#
50 GHD Sit Ups (Scale V-Ups)
30 Wall Ball 20#/14#
6 Rope Climbs 
(Scale 30 Elevated Ring Rows)

Accessory 
"Strict Pull-ups: Week 2"
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest  90 seconds  between sets–

Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest  90 seconds  between sets–

Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest  90 seconds  between sets–