Saturday 10/12/2024

/

WOD
"Bagheera the Panther"
4 Sets: (1 set every 12 minutes. Athletes have up until the 12 minute mark to rest if set is completed before 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups  (Or V-Ups)

-straight into-

Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 250/200m Row

-straight into-

Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders

*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements

**Score is total time of all 4 sets

Friday 09/20/2024

/

Accessory
"Strict Handstand Push-ups: Week 3"
10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps  [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

WOD
"Enchilada"
3 Rounds For Time:
100 Double Unders
30 V-Ups
5 Wall Walks

Thursday 8/29/2024

/

Strength 
Deadlift for load:
 #1: 10 reps @ 60%
 #2: 3 reps @ 70%
 #3: 3 reps @ 80%
 #4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
"Sorry"
For Time:
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull 95#/65#
V-Ups