Friday 12/5/2025

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Accessory 
Gymnastics - Handstand/Grip (Week 6)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)

WOD
"Yukon Cornelius"
3 Rounds For Time:
7 Deadlifts 275#/185#
14 Handstand Push Ups
21 Toes to Bar

Tuesday 9/9/2025

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Accessory 
Gymnastics - Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement

Strength 
Deadlift 5-3-1-5-3-1
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

WOD
“Annie 2.0”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups