Monday 05/01/2023
/WOD
"Tennessee"
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
Wednesday 03/29/2023
/Strength
Squat Clean 1x1
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
WOD
"Kang the Conqueror"
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50#/35# to 20” box)
Friday 03/17/2023
/WOD
"Green Eggs and Ham"
16:00 AMRAP
30/24 Calorie Assault Bike
20 Thrusters 45#/35#
10 Strict Pull-Ups
Skills and Drills
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground
- rest 1 minute between sets -
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Monday 01/09/2023
/WOD
"Croissant"
20 min AMRAP
21/16 Calorie Assault Bike
15 Shoulder Press 75#/55#
9 Strict Pull-ups
Accessory 1
Inverted Skull Crusher
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Accessory 2
GHD Hip Raise
4 sets: 20 reps; unloaded or holding a plate or DB
