Thursday 12/21/2023

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WOD A
“HELP ME….I’M FEELING”
Part A:
For Time:
Max Effort, 500m Row

-Rest till 10:00, then Part B-

WOD B
“HELP ME….I’M FEELING”
Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)
** Athletes do the amount of shuttles runs in the allotted time starting on
Minute 1 with one shuttle run then
Minute 2  with 2 shuttle runs then
Minute 3 with 3 shuttle runs then
Minute 4 with 4 shuttle runs, etc..
They go until they cannot complete the amount of shuttle runs required in that round. Score is total shuttle runs ran.

Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Wednesday 12/20/2023

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WOD
“Blast this Christmas Music, It’s joyful and triumphant”
For Time:
20 Squat Snatch 95#/65#
30/24 Calorie Air Bike
40 Toes to bar

-rest 5 minutes-

40 Toes to bar
30/24 Calorie Air Bike
20 Squat Snatch 95#/65#

Skills and Drills
Strict Pull-up Progression - Week 6 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 5-7 unassisted pull-ups - Rest 30-seconds between sets

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 3-5 unassisted pull-ups - 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 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 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Tuesday 12/19/2023

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WOD 
“Cheer up dude. It’s Christmas”
4 sets For Time:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-

Accessory
Mayhem Mini-Pump – Leg Day
4 Rounds

10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min b/t rounds-