Thursday 11/14/2024

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Strength 
Hang Power Snatch + Overhead Squat 1x1
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken

WOD
"Maple Pecan Latte"
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18ence, Liberty, Limited Equipment, and Large Class Option
*23:00 time cap

Wednesday 11/13/2024

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Strength 
Deadlift 2x2
2 sets x 2 Deadlift (90-95%)
-Complete a set every 3:00-

WOD
"Hot Apple Cider"
4 sets
2:00 AMRAP
20/16 Calorie Row
Max Wall Ball 20#/14# in the time remaining
-rest 2:00 between sets-
-into-
4 sets
2:00 AMRAP
10x50ft Shuttle Run
Max Burpee to Bar
-rest 2:00 between sets-
*Minimum reps to be considered Rx is 15 wall balls per set and 10 burpees per round

Tuesday 11/12/2024

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Accessory 
Bar Muscle Ups: Week 5
Warm-up skill work: Core to Extremity - https://bit.ly/4ecFN33
- Then -
6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

WOD
"Pumpkin Spice Latte"
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
Score is Part 1. Comment with your time for Part 2.