Monday 1/8/2024

Strength
Back Squat:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees

-Rest 1:00-

20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees



Thursday 02/25/2021

Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

WOD
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees

-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)