Wednesday 9/24/2025

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Accessory 
Gymnastics - Pressing (Week 5)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
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
"War Eagle"
5 Rounds For Time:
15 GHDs (Scale V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)

Thursday 6/26/2025

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Accessory
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.

WOD
"Dallas Flash"
2 Rounds For Time:
12 Bench Press  135#/85#
12 GHD Sit Ups
-@5:00-
24 Bench Press  135#/85#
24 GHD Sit Ups
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press  (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups
12 Bench Press  135#/85#
*Score is total time of all rounds

Wednesday 6/4/2025

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WOD
"American IV"
30:00 AMRAP
1000m Row
30 GHDs (Scale V-Ups)
20 Burpee over Rower

Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held