Monday 6/24/2024

WOD 
"Up"
4 Rounds For Time:
100 Double Unders
20 Toes to bar
10 Back Squats 185#/125#
* Back Squats are from the ground

Accessory 
Gymnastics Skill Work
We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

If Ropes are unavailable, there is an alternative option in the coach notes.

Saturday 6/22/2024

WOD 
"Pop Rocks"
Teams of 2 (1:1)
4 Sets (each) For Time::
50ft Front Rack Walking Lunge 95#/65#
100ft Dumbbell Farmer Carry (2x70#/50#)
100ft Double Dumbbell Front Rack Carry (2x70#/50#)

* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge.

Friday 6/21/2024

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

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.