Friday 3/28/2025

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WOD 
"Numbuh Four"
For Time:
10 Squat Snatch 155#/105#
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch 155#/105#
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch 155#/105#

Accessory 1
Gymnastics: Rope Climbs
Strength Option - EMOM8:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig or Ring Rows
Even Minute: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6  Chin Ups on Rig
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8  Chin Ups on Rig
Even Minute: 2 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute
Workout: 8 minute EMOM [ADD 1 Rope Climb Each Round until you can’t add, max of 8 minutes]
Odd: 1, 2, 3, 4 Rope Climbs
Even: 15 Kipping Pull Ups

Accessory 2
Gymnastics: Strict Pull-ups
Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6  Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8  Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
Conditioning Option
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a Row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 minutes are complete.

Thursday 7/25/2024

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WOD
"Stade de France"
5 sets For Time:
20 GHDs (Scale to V-Ups)
15 Dumbbell Hang Power Clean (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Accessory 
"Strict Pull-ups: Week 1"
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:
 - Freedom: Find your max 1 rep weighted strict pull-up
 - Independence: Find your max unbroken set of unweighted strict pull-ups
 - Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets

Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
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

If doing option 1, score is your test result. If doing option 2, score is time in the max effort hang.