Friday 11/08/2024

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Strength 
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-

WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks

** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.



Friday 09/20/2024

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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 8/22/2024

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WOD
"F1 Teams"
For Time:
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run
20 Power Cleans 115#/80#
200m Run
10 Wall Walks
200m Run
20 Power Cleans 115#/80#
200m Run
30 Wall Ball V-Ups 20#/14#
200m Run

Accessory 
"Strict Pull-ups: Week 5"
Partner up for some fun!

Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)

Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)

Liberty:
4 sets x 4 reps of  Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)