Monday 05/18/2026

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Accessory 
Gymnastics (Handstand Walk)
**Level 1:**
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)
**Level 2:**
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
**Level 3:**
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on "Buy In portion"

WOD
"Annie Oakley"
For Time:
40-30-20-10
Box Jumps 20"
50ft Handstand Walk (Scale 4 Wall Walks) after each set

Tuesday 9/2/2025

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Strength 1
Snatch Balance 3x3
Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability

Strength 2
Sots Press
3x5 3 sets
5 Sots Press

WOD
"Backdraft"
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (Scale 2  Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
* *Score is slowest set

Friday 08/22/2025

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Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups 
25ft Handstand Walk (Scale 2 Wall Walks)

*Score is slowest set