Monday 09/29/2025
/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#
