Friday 09/20/2024

/

Accessory
"Strict Handstand Push-ups: Week 3"
10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps  [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

WOD
"Enchilada"
3 Rounds For Time:
100 Double Unders
30 V-Ups
5 Wall Walks

Wednesday 8/14/2024

/

WOD
"The Blur"
For Time:
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row

Accessory 
Mayhem Mini-Pump – Chest and Triceps
4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-