Wednesday 1/22/2025

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WOD
"Bearded Dragon"
For Time:
45 Toes to Bar
45 Power Snatches 95#/65#
45 Toes to Bar

Accessory 
"Mayhem Mini-Pump – Glutes and Shoulders"
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Tuesday 1/21/2025

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WOD
"Iguana"
5 Sets For Time:
5x50ft Shuttle Run
10 Burpee Box Jump Over 24"/20"
15/12 Calorie Row)
-rest 1:1 between sets-

Accessory 
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)
Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)
For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.
Conditioning Option:
8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks