Tuesday 7/16/2024

WOD
"Apple Fritter"
12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps 24"/20"
12 Sit Ups

Accessory 
Handstand Push-ups and Jump Rope Skill Work
Take 5 min to review/practice, then

EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups

Monday 5/13/2024

WOD
"Barbara"
5 sets For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3:00 between sets-

Thursday 5/2/2024

Strength 
Power Snatch 3x1
Every 1:00 (5:00)
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00)
3 Power Snatch (60-65%)(Singles)
-rest 1:00-
Every 30-seconds (5:00)
1 Power Snatch (70-75%)

WOD
"Captain Kirk"
Tabata (20 secs on/10 secs off)
100 Back Squats 95#/65#
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.

Tuesday 4/16/2024

Strength 
Clean High Pull + Hang Power Clean + Front Squat 5x9
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)

WOD
"Alex and Marty"
For Time:
15-12-9-6-3
Devil Press (2x50#/35#)
45-36-27-18-9
Sit Ups