Monday 07/06/2026

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WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)

Thursday 05/28/2026

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Accessory 
Gymnastics (Rope Climb)
**Warm-up/Teaching Time (all levels):**
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
**Level 1:**
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
**Level 2:**
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
**Level 3:**
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)

WOD
"Uncle Sam's Slam"
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
*Score is the slowest set