Wednesday 08/09/2023

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WOD
“You’re Killing me, Smalls”
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
12 GHD’s (Sub V-Ups for scale)
9 Back Squats 155#/105#

*Score is your slowest round

Skill and Drills
Toes to Bar:
Week 1, Day 1

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise


Monday 08/07/2023

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Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)