Thursday 6/20/2024

WOD
"Quarterfinals 24.1"
4 rounds for max reps of:

1 minute of Snatches 135#/85#
1 minute of Rowing for calories
1 minute of Dumbbell Box Step-ups (50#/35# DBs, 20-inch box)
1 minute of rest

Accessory 
"Gymnastics Skill Work'"
We have Muscle-ups in a workout next week. Take this time to practice the level that's appropriate for you.

Level 1: Rotate rounds - Tricep Dips between two boxes/benches alternating with Ring Rows
Level 2: Box Ring Muscle-ups or Jumping Bar Muscle Ups
Level 3: Bar Muscle Ups
Level 4: Ring Muscle Ups

After a skill review, perform EMOM6: 3-8 reps at your level above. Aim to pick a number that's maintainable through all rounds.

Wednesday 6/19/2024

Strength 
6 sets of 3 Front Squats (80-85%)
-Complete a set every 2:00-

WOD
"PEZ"
For Time:
AMRAP 1:00
7 Barbell Bench Press 155#/95#
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

Tuesday 6/18/2024

WOD 
"Whatchamacallit"
5 sets For Time:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs 30"/24"
-rest 1:1 between rounds-

* Rest 1:1 meaning to rest the amount of time it took to complete the round.

Accessory 
"Mayhem Mini-Pump – Arms"
4 rounds:

10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7

*Rest 1 minute between rounds

Monday 6/17/2024

Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead