Tuesday 07/08/2024

Accessory 
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups 
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

WOD
"Teela-Na"
For Time:
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run

Saturday 04/19/2025

WOD
"Creedence Clearwater Revival"
Teams of 2
5 Rounds (30 minutes)
Partner 1:
3:00 AMRAP
30 Double Unders
10 Toes to Bar
Partner 2: max distance Row
Then Switch

Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.

Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.

Monday 1/6/2025

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