Tuesday 11/12/2024

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Accessory 
Bar Muscle Ups: Week 5
Warm-up skill work: Core to Extremity - https://bit.ly/4ecFN33
- Then -
6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

WOD
"Pumpkin Spice Latte"
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.

Tuesday 10/22/2024

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Strength 
Deadlift 5x5
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-

WOD
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups (Masters Rx - 5 Wall Walks)
10 Right Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Right Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)
10 Left Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Left Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)

*Score is slowest set

Thursday 09/26/2024

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WOD
"Push Pull 2.0"
For Time:
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups

Accessory
"Mayhem Mini-Pump – Back and Biceps"
3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-