Thursday 11/23/2023

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“Happy Thanksgiving”

WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#|
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00

AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#

Wednesday 11/22/2023

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WOD
“These are my Thanksgiving Pants.”
For Time:
50 Burpees
2000/1750m Row
1600m Run

Skills and Drills
Strict Pull-up Progression - Week 2 Day 1:

Advance:
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 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between set

Intermediate:
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 or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:
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 set
-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 or machine to assist with the pull-up)- Rest 30-seconds between sets