Tuesday 11/25/2025

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Accessory
Gymnastics - Handstand/Grip (Week 5)
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)

WOD
"Roast Turkey"
7 Sets For Time:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-