Thursday 11/07/2024

WOD
"Bedtime Stories"
Teams of 2 (1:1)
12 sets (each) For Time:
250/200m Row
* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

Accessory 
Mayhem Mini-Pump – Core
3 Rounds
8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Friday 11/1/2024

Accessory 
Bar Muscle Ups: Week 3
Warm-up skill work: Landing tall with tension - https://bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds complete:
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Liberty: 8-12 Ring Rows

WOD
"Thriller"
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
*20:00 Time Cap

Saturday 10/26/2024

WOD
"Corn Maze"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHDs (Scale V-Ups) - one athlete works at a time
-Rest 3:00-
12:00 AMRAP
1600m Run - shared between partners
Max Rope Climbs (Scale to Strict Pull Ups) - one athlete works at a time

Monday 10/21/2024

Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

*Masters Rx 25# Thrusters