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 7/17/2024

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WOD
"Donut Holes"
5 sets For Time:
8 Power Snatch 95#/65#
200m Run
8 Power Snatch 95#/65#
-rest 1:1 between sets-

Accessory 
Mayhem Mini-Pump –Leg Day
3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

-Rest 2 min b/t rounds-