Tuesday 7/16/2024

WOD
"Apple Fritter"
12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps 24"/20"
12 Sit Ups

Accessory 
Handstand Push-ups and Jump Rope Skill Work
Take 5 min to review/practice, then

EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups

Monday 7/15/2024

WOD
"Glazed Donut"
3 Rounds For Time:
10 Front Squats 115#/80#
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats 115#/80#
30 Bar Facing Burpees
30 Pull Ups

Accessory 
Mayhem Mini-Pump – Chest and Triceps
3 Rounds

8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7

-Rest 1 min b/t rounds-

Saturday 7/13/2024

WOD 
“May the odds be ever in your favor”
Teams of 3 For Time:
20 Rope Climbs (Scale 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Scale 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.

Friday 7/12/2024

WOD
"The Ballad of Songbirds & Snakes"
5 Rounds For Time:
7 Overhead Squats 115#/80#
11 Toes to Bar

Accessory 
Turkish Get Up 1x1
Review form, then build up to a heavy Turkish Get Up with good form on each side.

Within 8 minutes, gradually increase the weight until you reach a controllable, moderately heavy weight that you can lift with both arms.

Take 70-80% of the top weight and complete:
5 sets
2 Turkish Get-Ups (Left+Right)