Monday 09/29/2025

Accessory
Gymnastics - Pulling (Week 6)
8 minute EMOM
Level 1: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3: 
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

WOD
"Mount Rogers"
For Time:
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 Bar Facing Burpees
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#

Saturday 9/27/2025

WOD
"Rocky Top"
Teams of 2 For Time:
800m Run (together)
-into-
150/120 Calorie Row
150 Bench Press 115#/80#
* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.
-into-
800m Run (together)

Friday 9/26/2025

Strength 
Deadlift 5-3-1-5-3-1
Deadlift (Wave 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press

WOD
"12th Man"
2:00 AMRAP
12 Box Jump Overs 30"/24"
8 Deadlifts 225#/155#
Max Strict Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Strict Handstand Push Ups are accumulated
Time cap: 16 minutes (5.5 rounds)

Thursday 9/25/2025

Strength 
Back Squat 5-3-1-5-3-1
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)

WOD
"Sooner Schooner"
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans 95#/65#
(Women Calories: 8-12-16. . .)