Monday 1/6/2025

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WOD
"Survivor"
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls 20"/14"
15 Toes to Bar
*Score is slowest set
**No Rx if slowest set us 5:00

Accessory  
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW

Thursday 12/26/2024

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WOD
"Candy Cane Wishes"
7 Rounds For Time:
7 Front Squats 135#/95#
14 Toes to Bar
*20:00 Time Cap

Accessory 
Mayhem Mini-Pump – Leg Day
3-4 Rounds
12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
* Rest 1-2 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.

Thursday 11/14/2024

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Strength 
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken

WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap