Thursday 8/22/2024

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WOD
"F1 Teams"
For Time:
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run
20 Power Cleans 115#/80#
200m Run
10 Wall Walks
200m Run
20 Power Cleans 115#/80#
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run

Accessory 
"Strict Pull-ups: Week 5"
Partner up for some fun!

Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)

Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Liberty:
4 sets x 4 reps of  Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Monday 8/5/2024

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Strength 
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 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
"Fort Worth, Texas"
For Time:
30/24 Calorie Air Bike
20 Power Cleans 155#/105#
30/24 Calorie Air Bike
15 Front Squats 155#/105#
30/24 Calorie Air Bike
10 Squat Cleans 155#/105#