Friday 8/15/2025

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Accessory 
Gymnastics: Handstand Push-ups
Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then...
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes:  Max effort Handstand Walking
Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.

WOD
"Roe"
For Time:
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats

Thursday 8/14/2025

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Accessory 
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

WOD
"Moose"
7 rounds For Time:
7 Push Press 95#/65#
7 Burpee over Bar
49 Double Unders

Wednesday 8/13/2025

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WOD
"Wapiti"
3 sets For Time:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-

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