Saturday 7/13/2024

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WOD 
“May the odds be ever in your favor”
Teams of 3 For Time:
20 Rope Climbs (Scale 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Scale 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.

Monday 04/22/2024

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Accessory Work
Pull-up Efficiency Skill Review

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

WOD
"Half Murph"
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Wednesday 11/22/2023

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WOD
“These are my Thanksgiving Pants.”
For Time:
50 Burpees
2000/1750m Row
1600m Run

Skills and Drills
Strict Pull-up Progression - Week 2 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between set

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00
between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between set
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets