Strength/Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
WOD
"Acai Bowls"
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 115#/80#
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Strength
Deadlift*
1x5 @ 70%
1x5 @ 75%
3x5 @ 80%
*Base percentages off 5-Rep Heavy.
WOD
"LUCHA LIBRE"
4 ROUNDS For Time:
5 Deadlifts 225#/155#
7 Strict Pull-Ups
10 Box Jumps 30"/24"
-Rest 2:00-
4 ROUNDS
5 Deadlifts 275#/185#
7 Pull-Ups
10 Box Jump Overs 24"/20"
Strength
Back Squat
3x5 @ 50% (3111)
2x5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats 95#/65#
2 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups
(Score is Reps)
Skill
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
(No Measure)
WOD
For Time:
500 Meter Row
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
500 Meter Row
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press
Finisher
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
(No Measure)
