Thursday 05/14/2026

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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

Wednesday 05/13/2026

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Strength 1
Power Snatch 5x3
Every 1:00 x 5 sets
3 Power Snatch (singles)  @ 70% OR RPE 6-7

Strength 2
Power Snatch 5x1
Every :30 x 10 sets
1 Power Snatch  @ 75–80% OR RPE 8

WOD
"Tarte Tatin"
For Time:
30 Toes to Bar
30 Overhead Squats 75#/55#
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats 75#/55#
30 Toes to Bar