Monday 8/12/2024

WOD 
“Nancy”
5 rounds For Time:
400m Run
15 Overhead Squats 95#/65#

Accessory 
Strict Pull-ups: Week 4
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds  between sets–

Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds  between sets–

Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds  between sets–

Saturday 8/10/2024

WOD
"Sundance Square"
Teams of 2 (1:1 on sets)
2 sets
3:00 AMRAP
1 Rope Climb (or 3 Burpee Pull Ups)
8/6 Calorie Air Bike
-rest 3:00-
3:00 AMRAP
15 Deficit Push Ups (4in/2in)
75ft Farmers Carry (70s/50s)
-rest 3:00-
3:00 AMRAP
15 GHD Sit Ups (or scale to V-Ups)
75ft Dumbbell Front Rack Carry (2x50/35)
-rest 3:00 between sets-

Friday 8/9/2024

Strength 
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD
"Stockyards Rodeo"
For Time:
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks

Thursday 8/8/2024

WOD
"Cowtown Coliseum"
4 sets
2:30 AMRAP
20 Bench Press 95#/65#
20 Kettlebell Goblet Squats 55#/35#
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count

Accessory 
"Mayhem Mini-Pump – Core"
4 rounds:

10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank

*Rest 2 minutes between rounds