Tuesday 03/31/2026

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WOD
"Rod of Iron"
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs 24"/20"
-rest 1:00 between sets-
(Scored by Total Reps)

Monday 03/30/2026

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WOD 
"Conquer"
25:00 AMRAP
400m Run
5 Rounds of "Strict Cindy"
5 Strict Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps. For the run, each 100m = 1 rep)

Friday 03/27/2026

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Accessory
Gymnastics: Ring Muscle-Ups / Strict Pull-ups
Level 1: 
9min EMOM: 
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups 
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)

Min 3: Rest minute 

Level 2:
9min EMOM: 
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute 

Level 3:
9min AMRAP: 
4/2 Ring Muscle Ups 
8/6 calorie Row 
36 Double Unders

WOD
"Cardinals"
For Time:
15-12-9-6-3
Front Squats 135#/95#
Bar Facing Burpees