Saturday 7/27/2024

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WOD
“Team BRUCK”
Teams of 2:
4 Rounds For Time:
400m Run (together)
48 Back Squats 185#/125# (split)
48 Shoulder to Overhead 135#/95# (split)

*Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

This is a partner variation of the Hero workout "Bruck":
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.

Thursday 7/25/2024

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WOD
"Stade de France"
5 sets For Time:
20 GHDs (Scale to V-Ups)
15 Dumbbell Hang Power Clean (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Accessory 
"Strict Pull-ups: Week 1"
During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:
 - Freedom: Find your max 1 rep weighted strict pull-up
 - Independence: Find your max unbroken set of unweighted strict pull-ups
 - Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) - Rest 1:00 between sets

Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

If doing option 1, score is your test result. If doing option 2, score is time in the max effort hang.