Tuesday 5/21/2024

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Skill Work
Ring Dip Skill Work
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold

Advanced athletes can add weight to make it challenging.
Modify to matador or box dips/hold as needed.

WOD
"Sandworms"
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (Scale 2 Wall Walks)
Max Deadlifts 225#/155#
*Go until you get 50 reps
-rest 1 minute between sets-

*14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Tuesday 2/20/2024

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Strength 
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Tear off the Roof"
5 Rounds For Time:
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or Scale to 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Wednesday 02/07/2024

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Strength
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Eiffel Tower"
5 sets For Time:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
**Handstand Walks = Rx+ Wall Walks = Rx