Wednesday 6/11/2025

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Accessory
Optional Finisher
Take 15 minutes to review and practice form and efficiency in whichever gymnastic movement you're planning to perform today:
Pro Level: Bar Muscle-Ups
Advanced Level: Chest to Bar Pull-ups
Intermediate/Novice Level: Kipping/Butterfly Pull-ups
Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up

WOD
Community Cup Workout #2
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats 115#/75#
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats 115#/75#
Max bar muscle-ups  (Scale to a variation of pull ups)
*Score is total calories and muscle ups.

Saturday 5/4/2024

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WOD
"The Undiscovered Country"
Teams of 2 For Time:
100/80 Calorie Row
100 Bench Press 115#/75#
30 Bar Muscle Ups (Scale 60 Chest to Bar/Pull Ups)
80/64 Calorie Row
80 Bench Press 135#/85#
10 Rope Climbs (Scale 40 Strict Pull Ups)
60/48 Calorie Row
60 Bench Press (155/95)
6 Legless Rope Climbs (Scale 20 Burpee Pull Ups)
 - Split reps as desired -

Monday 4/1/2024

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Gymnastics 
Take 10-15 min to practice one of the following:
Crossovers
Bar Muscle Ups
Handstand Walks

* Coaching videos with scaling options are provided in the coach notes.

WOD
"The Phantom Menace"
10:00 AMRAP
5 Bar Muscle Ups
25 Crossover Singles
50ft Kettlebell Walking Lunge 55#/35#

-Rest 5:00-

10:00 AMRAP
60 Single Unders
15ft Handstand Walk
15 Kettlebell Swings 55#/35#
15ft Handstand Walk
*Every 5ft = 1 Rep (lunge/Handstand Walk)
**Score is total reps of both AMRAPs