Thursday 05/14/2026
/Accessory
Gymnastics (Rope Climbs)
**Level 1:**
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts
**Level 2:**
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
**Level 3:**
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb
(KG conv: 22.5/15)
WOD
"Saint-Honoré"
4 Rounds For Time:
400m Run
20 Box Jumps 24"/20'
100ft Bodyweight Walking Lunge
