Friday 03/27/2026

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Accessory
Gymnastics: Ring Muscle-Ups / Strict Pull-ups
Level 1: 
9min EMOM: 
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups 
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)

Min 3: Rest minute 

Level 2:
9min EMOM: 
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute 

Level 3:
9min AMRAP: 
4/2 Ring Muscle Ups 
8/6 calorie Row 
36 Double Unders

WOD
"Cardinals"
For Time:
15-12-9-6-3
Front Squats 135#/95#
Bar Facing Burpees

Friday 10/31/2025

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Accessory 
Gymnastics - Handstand/Grip (Week 1)
Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs  + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

WOD
"Orange and Black"
8:00 AMRAP
50 Power Cleans 135#/95#
Max Bar Facing Burpees
*The goal is to finish the power cleans in 5 minutes or less.

Monday 09/29/2025

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Accessory
Gymnastics - Pulling (Week 6)
8 minute EMOM
Level 1: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

WOD
"Mount Rogers"
For Time:
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 Bar Facing Burpees
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#