Tuesday 09/16/2025

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Accessory
Gymnastics - Pulling (Week 4)
8 minute EMOM
Level 1: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig

Level 2: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig

Level 3: 
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 30 seconds of work for the odd minute.

WOD
"The Stalk"
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)

* Add 50ft after each round

Saturday 7/5/2025

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WOD
"Cleveland Naps
Teams of 2
Every 12:00 (3 sets)
150ft Famers Carry (2x70/50)
20 Burpee Box Get Overs 30"/24"
10 Double Dumbbell Power Cleans (2x70/50)
20 Burpee Box Get Overs 30"/24"
10 Double Dumbbell Power Cleans (2x70/50)
20 Burpee Box Get Overs 30"/24"
150ft Famers Carry (2x70/50)
All reps are shared, with one partner working at a time.

*Every 25 feet of farmer's carry = 1 rep