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 10/29/2024

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WOD
"Somebody’s Watching Me"
For Time:
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
*16:00 Time Cap

Accessory 
Mayhem Mini-Pump –Glutes and Shoulders
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-|
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel 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.