Strength
Back Squat 4x4
4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-
WOD
"Monster Mash"
2 Sets For Time:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) 50#/35#
50ft Single Dumbbell Walking Lunge 50#/35#
36 Double Unders
-rest 3:00 between sets-
*16:00 Time Cap
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
Accessory
Bar Muscle Ups: Week 2
Warm-up skill work: The approach - https://bit.ly/405bkAO
- Then -
8-minute EMOM:
Freedom:
Even Minute: 3-5 Bar Muscle Ups
Odd Minute: 15 Hollow Rocks
Independence:
Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 10 Hollow Rocks in Tuck Position
Liberty:
Even Minute: 7-10 Ring Rows
Odd Minute: 15-second Hollow Hold in Tuck Position
WOD
"Hayride"
For Time:
21-15-9
Calorie Air Bike (Women: 15-12-7)
Power Snatches 95#/65# (Masters Rx - 65#/45#)
Strength
Back Squat 5x5
5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-
WOD
"Fall Festivals"
Teams of 2 for Time"
80 Wall Balls 20#/14# (Masters Rx 14#/12#)
20 Synchro Line Facing Burpees
60 Wall Balls 20#/14# (Masters Rx 14#/12#)
15 Synchro Line Facing Burpees
40 Wall Balls 20#/14# (Masters Rx 14#/12#)
10 Synchro Line Facing Burpees
*20:00 Time Cap
