WOD

2020 Oct 9

WOD
Strength
Every 2min for 10min
5 front squats

Every 2min for 10min
5 bench press

Strength Accessory
Within a 10minute window
6/leg Double KB Front Rack Step-Up
6-8 Banded Push-Ups
45sec weighted plank

2020 Oct 8

WOD
Max Handstand Hold
3rds
– 30sec hollow
– 30sec arch
– handstand hold max attempt (wall/free)
– 5 PVC pass throughs
– 5 reverse grip PVC pass through
– 10-20sec wrist stretch

10 sets
– 5 Hang Power Snatch at 75/55
– 5 Burpees to Target
– 5 Toes to Bar
– 30sec rest
*18min time cap

2020 Oct 7

WOD
For Time:
– 100/80 Cal Row/Bike or 1000m run
– 80 Wall Balls at 20/14
– 60 KBS at 24/16
– 40 Box Jump Overs 24/20
– 20 Power Cleans at 135/95
*30min time cap

2020 Oct 6

WOD
“Nasty Nancy”
5 Rounds
– 500m Run
– 15 OHS at 185/125
– 15 Bar Facing Burpees
*30min timecap

2020 Oct 5

WOD
“Damn Diane”
3 Rounds
– 15 Deadlifts
– 15 Strict HSPU
*12min timecap

Time Trial
– 1000m Row for Time
*5min cap

2020 Oct 3

WOD
Strength
– 1RM Front Squats

Conditioning
21-21-21
– Thrusters (115/85)
– Chest To Bar Pull-Ups

2020 Oct 2

WOD
Strength
4sets
– 10 romanian deadlifts
– 8/side half kneeling palof press
– 8-10 DB bent Over Row

Conditioning
– 10/8 Cal row/bike or 100m run
– 10 DB Hang Power Cleans (35/25)
– 10 Box Jumps (24/20)

2020 Oct 1

WOD
Strength
Every 2min for 8min
10 Barbell Z-Press

Conditioning
2sets of
2rds
– 30sec wall balls (20/14)
– 15sec rest
– 30sec right arm overhead lunges (50/35)
– 15sec rest
– 30sec left arm overhead lunges (50/35)
– 15sec rest
– 30sec max effort burpees
– 15sec rest
3min rest

2020 Sep 30

WOD
4rds
– 10/arm Single Arm Upright Row
– 20sec tuck hang
– 10 Supine Leg Lowers

Conditioning
5rds for reps
– 20sec Double Unders
– 30sec Sumo Deadlift High Pull 75/55
– 40sec Slam Ball 30/20
– 50sec sit-ups
– 60sec rest

2020 Sep 29

WOD
Weightlifting
Take 10minutes to find a heavy Cluster

Conditioning
Every 4min for 20min
– 5 Clusters @ 155/105
– 400m run
– max reps strict pull-ups

2020 Sep 28

WOD
Strength/Weightlifting
10sets on every 90sec
1 Split Jerk

Conditioning
Every 3min for 12min
10 Push Press
15 Kipping Pull-Ups or 10/8 Strict Pull-Ups
*increase load on push press each set

2020 Sep 26

WOD
Every 10min for 30min
2rds of
– 400m run or 500m row or 1200m bike
– 16 DB Goblet CrossOver Step-Up & Over 24/20
– 10 toes to bar