Friday 1/9/2026
/WOD
Teams of 2
22:00 AMRAP
15 Thrusters 95#/65#
15 Chest to Bar Pull Ups
(1:1 on rounds)
Gymnastics
Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing - focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute.
Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute
Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)
