Friday 6/21/2024

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

WOD
“Redwings”
19:00 AMRAP
Run 400 meters with an odd object
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit https://teamrwb.org/missions/red-wings-amrap.

Thursday 6/20/2024

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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.

Tuesday 6/18/2024

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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