WOD 10.31.18

A. Superset

Bench Press

Striaght Body Lift

B. For time:

40 Wall Ball
20 Chest to Bar Pull Up
30 Wall Ball
15 Chest to Bar Pull Up
20 Wall Ball
10 Chest to Bar Pull Up
10 Wall Ball
5 Chest to Bar Pull Up

WOD 10.30.18

A. Superset


Strict Handstand Push Up
B. For time:

50 Box Jump 24/20″
40 Overhead Box Step Up 24/20″, 20/15KG Plate
30 Burpee Onto Plate

WOD 10.29.18

A. Every minute for 8 minutes:

3 Hang Power Snatch @ 70% Snatch
B. For time:

1000M Row
50 Sumo Deadlift High Pull 35/25KG
25 Pull Up

WOD 10.28.18

A. Superset

Shoulder Press

Pistol, weighted
2-2-2-2-2, each leg

B. As many reps as possible in 10 minutes:

1 Rope Climb
5 Back Squat 61/43KG
2 Rope Climb
10 Back Squat
3 Rope Climb
15 Back Squat

Continue adding 1 Rope Climb and 5 Back Squat each round.

WOD 10.27.18

A. In teams of 3:

30 rounds for time:

100M Shuttle Run

Athletes take turns, relay style, running 50M out and back.

B. For time:

50 Deadlift 70/47KG
50 Wall Ball 20/14LB
50 Kettlebell Swing
50 Abmat Sit Up
50 Burpee Over Barbell

WOD 10.26.18

A. Work up to a heavy
Single Clean and Jerk

B. For time:

9-7-5 reps of:

Muscle Up
Clean and Jerk @ bodyweight

WOD 10.25.18

A. Work up to a heavy
100FT Farmer’s Carry

B. For time:

30 Box Jump 36/30″
15 Deficit Handstand Push Up 6/4″
20 Box Jump
10 Deficit Handstand Push Up
10 Box Jump
5 Deficit Handstand Push Up

WOD 10.24.18

A. Superset

Back Squat

Skill Work
Jump Rope

B. For time:

12-9-6 reps of:

Hang Squat Snatch 43/30KG
Toes to Bar

Then, Run 400M

Then. 12-9-6 reps of:

Hang Squat Snatch 43/30KG
Toes to Bar

WOD 10.23.18

A. Superset

Front Rack Carry
5 x 50FT

Skin The Cat

B. As many rounds as possible in 15 minutes:

15/10 Calorie Row
15/10 Hand Release Push Up

Hand Release Push Up should be performed with feet on a 20KG plate. Only chest may touch the ground, not stomach, hips or thighs.

WOD 10.22.18

A. Superset


5 x 20 seconds”
B. 7 rounds for time:

7 Burpee Box Jump Over 24/20″
7 Thruster 43/20KG
7 Pull Up