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

Thursday 08/21/2025

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WOD
"Bristol Night Race"
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts 185#/125#
For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)

Accessory
Mayhem Mini-Pump – Glutes
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Wednesday 08/20/202

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WOD
"Bubba"
8 Sets For Time:
8 Thrusters 95#/65#
8 Burpee Over Bar

-rest 1:1 between sets-

Accessory
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall

You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.

There is a 12 minute time cap.

Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.