Tuesday 11/05/2024

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Accessory 
Bar Muscle Ups: Week 4
Warm-up skill work: Tension is key - https://bit.ly/3AcFh7p
- Then -
 8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement

WOD
"Big Daddy"
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-

Friday 11/1/2024

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Accessory 
Bar Muscle Ups: Week 3
Warm-up skill work: Landing tall with tension - https://bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds complete:
* Freedom: 4-7 Bar Muscle Ups
* Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
* Liberty: 8-12 Ring Rows

WOD
"Thriller"
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row
*20:00 Time Cap