Friday 10/25/2024

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Accessory 
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - https://bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute:  5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even Minute:  7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position

WOD
"Hayride"
For Time:
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches 95#/65# (Masters Rx - 65#/45#)

Wednesday 9/11/2024

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WOD
"343"
Teams of 2:
For TIme:
343/275 Calorie Air Bike
- Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees  
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.

This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

Accessory 
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds

10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 1 min b/t rounds-