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WOD

WOD for October 29, 2019


Strength/Skill: OHS 5×3 and complete 10 russian twists between sets

WOD: Complete 1 time through pushing hard. 10 min time cap or AMRAP (if you complete under 10 mins start back with presses and use the rest of the time to complete a second round).

10 strict presses (95/65)
15 OHS
20 push presses
25 front squats
30 push jerks
35 back squats

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WOD

WOD for October 28, 2019


Strength/Skill: Box back squats 5 x 5

WOD: 4RFT
Run 400m
15 v-ups
9 burpees

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WOD

WOD for October 25, 2019


Open WOD 20.3

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225.155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled 135/95 and hand release push ups first 21-15-9
Then 185/135 and 50′ bear crawl second set of 21-15-9

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WOD

WOD for October 24, 2019


Strength/Skill: Handstand walks and bar muscle up work

WOD: EMOM for 18 mins
Mins 0,3,6,9,12,15 – Run 100m
Mins 1,4,7,10,13,16 – 10 Box Jumps
Mins 2,5,8,11,14,17 -10 KBS (70/53)

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WOD

WOD for October 23, 2019


Strength/Skill: 3×5 tempo front squats

WOD: Every 4 min for 5 rounds
20 wallballs
10/8 calorie row
5 full cleans at 70% of your 1RM

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WOD

WOD for October 22, 2019


Strength/Skill: 1RM bench press

WOD: 21-18-15-12-9-6-3
jumping lunges
burpees
sit-ups

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WOD

WOD for October 21, 2019


Strength/Skill: 1RM squat clean

WOD: 4RFT
20 ball slams
400m run
5 HSPUs

*20 min time cap

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WOD

WOD for October 14, 2019


Strength/Skill: 2 rounds of 10 HSPUs and 10 KB sumo dealdifts on boxes

WOD: 4 rounds
1 min lateral jumps
1 min burpees
1 min DUs
1 min mountain climbers
Rest 1 min

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WOD

WOD for October 8, 2019


WOD:
Every 4 mins for 4 rounds
3 deadlifts (255/185)
6 bar facing burpees
9 deadlifts
Run 100m

Rest 3 mins

Every 4 mins for 4 rounds
3 push presses (135/95)
6 T2B
9 push presses
12 wallballs (20/14)

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WOD

WOD for October 7, 2019


Strength/Skill: 5-4-3-2-1 Strict Press an 1 min plank hold

WOD: 30-20-10-20-30
DUs
Air Squats
Run 200 on the (-)