Tuesday 5/21/2024

Skill Work
Ring Dip Skill Work
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold

Advanced athletes can add weight to make it challenging.
Modify to matador or box dips/hold as needed.

WOD
"Sandworms"
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (Scale 2 Wall Walks)
Max Deadlifts 225#/155#
*Go until you get 50 reps
-rest 1 minute between sets-

*14 minute time cap. Score is clock time. If you are not finished within 5 sets (14 minutes), score is 14:00 plus remaining unfinished deadlift reps (1 rep = 1 sec).

Monday 5/20/2024

Strength 
Front Squat 1x1
10-12 minutes to establish a Heavy Single Front Squat

WOD
"Dune"
For Time:
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-

Saturday 5/18/2024

WOD
"Gamma Bomb"
Teams of 2 For Time:
250 Wallballs 20#/14#
200/150 Calorie Row
100 Box Jumps 24"/20"
50 Devil’s Press (50’s/35’s)
-Repeat from May 13th, 2023. Split reps between partners, with one partner working at a time.

Friday 5/17/2024

Strength 
Power Snatch 1x2
Record Heavy Double Power Snatch

WOD
“That’s my secret, Captain: I’m always angry”
For Reps:
-0:00-4:00- (Buy In)
800m Run
-4:00-8:00-
AMRAP of your Heavy Double Snatches from Strength
-8:00-12:00- (Cash Out)
800m Run
*800m in front and back are buy ins and cash outs.
**Rx only if you complete 800m in 4:00 or less and do your strength sntach

Accessory 
Mayhem Mini-Pump – Glutes and Shoulders
4 Rounds

10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-