Saturday 6/29/2024

WOD
“Adventure is out there!”
Teams of 2 For Time:
100/80 Calorie Air Bike
20 Ring Muscle Ups (Scale 60 Chest to Bar)
300ft Farmers Carry Lunge  (70s/50s)

Friday 6/28/2024

Strength 
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.

WOD
“Good Afternoon, my name is Russell”
4 Rounds For Time:
400m Run
10 Clean and Jerks 155#/105#

Thursday 6/27/2024

WOD 
“I do not like the Cone of Shame”
3:00 AMRAP
30 V-Ups
Max Line Facing Burpees
-Rest 2:00-
4:00 AMRAP
30 V-Ups
Max Burpees to Bar (6in)
-Rest 2:00-
5:00 AMRAP
30 V-Ups
Max Burpee Broad Jump (4ft/3ft)

Accessory
"Mayhem Mini-Pump – Leg Day"
4 Rounds

8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 1 min between rounds-

Wednesday 6/26/2024

Strength 
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-

WOD
"Paradise Falls"
7 Rounds For Time:
10/8 Calorie Air Bike
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Box Jump Overs 24"/20"
1 Rope Climb (Scale 3 Strict Pull Ups)