Tuesday 09/08/2026

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Strength/Skill
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)

WOD
2:00 AMRAP (6 SETS)
16 GHDs (Scale 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 24"/20"
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

Wednesday 06/17/2026

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Accessory 
Gymnastics (Strict Dip/Push-up)
Gymnastics - Strict Dip/Push Up
**Warm-up (All Levels):**
Complete 2 rounds of:        
20 second Ring Support Hold
5 Box Dips,  5 Push Ups, or 5 second Plank Hold        
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT        
**Level 1**
6-8 minutes working up to max set of Incline Push Ups      
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body **Level 2:**
6-8 minutes working up to max set of Box Dips        
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Dips to warm up body               
**Level 3    **  
6-8 minutes working up to an unbroken set of max Strict Ring Dips        
*Recommended rest would be about 60 seconds between attempts.        
Spend the first few rounds doing 1-3 Ring Dips to warm up body

WOD
"SoFi Stadium"
For Time:
50 GHDs (Scales V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)