Monday 09/29/2025

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Accessory
Gymnastics - Pulling (Week 6)
8 minute EMOM
Level 1: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
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
"Mount Rogers"
For Time:
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 Bar Facing Burpees
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#

Monday 10/21/2024

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Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken

WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups

*Masters Rx 25# Thrusters