Monday 11/25/2024

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Strength 
Back Squat 1x1
Build up to a Heavy Back Squat
12-15 minutes

WOD
"“Grateful. Thankful. Blessed”"
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press 135#/95#
*Score is total time of all 5 sets

Friday 11/22/2024

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Strength 
Back Squat 6x2
6 sets x 2 Back Squats (80%)
-Every 1:30-

WOD 
"Koopa Troopa Beach"
5 sets (Every 4:00)
18/14 Calorie Row
12 Toes to Bar
6 Power Snatch 135#/95#

*Score is total time of all 5 sets
**If you cap out on every set you don't get an Rx

Thursday 11/21/2024

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Accessory 
Bar Muscle Ups: Week 6
Warm-up skill work: review common faults shown in this video - https://bit.ly/48MUKaT

- Then, 8-minute EMOM:

Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold

Independence:
Even Minute:  5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:
Even MInute:  9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups

Score is reps of the Even Minute movement

WOD
"Baby Park"
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8

*Score is total time