Tuesday 8/6/2024

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WOD 
"Daniella"
4 rounds
For Time:
10 cal bike
15 up downs
20 walking lunges*
25 air squats*
*Done while holding a med ball
2-50ft shuttle runs each time med ball is dropped
RX+ if you strap it to you for the whole workout

Accessory 
"Strict Pull-ups: Week 3"
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
 - Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
- Rest 30-seconds between sets

Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
- Rest 30-seconds between sets

Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
- Rest 1:00 between sets
-into-
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
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
- Rest 30 seconds between sets

Thursday 12/14/2023

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WOD
"Fairy Bread"
3 rounds For Time:
10 Back Squats 205#/135#
100ft Walking Lunge
10 Box Jumps 30"/24"

Accessory 
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-