WOD 10.3.2025
A. For Rounds and Reps 20:00 AMRAP 1:00 Plank Hold 15/10 Calorie Any Machine 5 Front Squat 84/56 B. Lower Body Finisher For Load 5 Rounds 4 Back Rack Reverse Lunge/leg
Entries by Roger
WOD 10.2.2025
A. For Time 10-9-8-7-6-5-4-3-2-1 Reps Of… Hang Power Clean 52/34 Handstand Push-up B. For Skill and Load 3 Rounds 5 Windmiil/arm 5 Turkish Get-up/arm – Build in load, but only as quality mechanics allow.
WOD 10.1.2025
A. For Load On A 20 Minute Clock, Establish A… 1RM Back Squat B. For Time 80 Alternating Dumbbell Snatch 50/35# 80 Sit-up 80 Lateral Burpee-over-Dumbbell 800M Run
WOD 9.30.2025
A. Super Set Deadlift 3-3-3-3-3 Skill Work Handstand Practice B. For Time 10-8-6-4-2 Reps Of… Dumbbell Renegade Row w/Push-up Dumbbell Box Step Over, 20″ – Perform A 250M Row Between Rounds, Including Last Round – Perform With Parit of 50/35# Dumbbells
WOD 9.29.2025
A. For Load EMOM x 8 Rounds 1 Clean Pull + 1 Hang Power Clean + 1 Thruster – Build to a moderate load, but only as quality mechanics allow. B. For Time “Fran” 21-15-9 Reps Of… Thruster 43/29 Pull-up – Compare To March 24, 2025
WOD 9.28.2025
A. For Time 10 Rounds 10 Ring Push-up 10/7 Calorie Any Machine B. For Skill and Load 3 Rounds 50 Ft. Bottoms-up Kettlebell/side 25 Single Under Crossover 10 Pass-thru w/Jump Rope
WOD 9.27.2025
A. For Load 1) E2MOM x 2 Rounds 2 High Hang Power Snatch + 2 Tempo Overhead Squat @ 3211 (50-60%) Into… 2) E2MOM x 2 Rounds 2 Hang Squat Snatch + 1 Tempo Overhead Squat @ 3211 (60-70%) Into… 3) Every 1:30 x 6 Rounds 1 Snatch B. For Rounds and Reps 10:00 AMRAP […]
WOD 9.26.2025
A. For Load 1) Every 1:30 x 4 Rounds 1 3-position Clean (High Hang, Hang, Floor) @ 60% Into… 2) E2MOM x 5 Rounds 1 Clean Pull + 1 Clean @ 70-85% B. For Time “Running Grace” 5 Rounds Run 200 Ft. 6 Clean & Jerk 70/47
WOD 9.25.2025
A. Super Set E2MOM x 4 Rounds Barbell Bent Row 6-6-6-6 Skill Work Jump Rope Practice B. For Time 50 Double Under 50 Burpee 50 Double Under 50/40 Calorie Row 50 Double Under 50 Toes-to-Bar 50 Double Under 50 Russian Kettlebell Swing 1.5/1P 50 Double Under
WOD 9.24.2025
A. For Load Front Squat 2-2-2-2-2-2-2-2-2-2 – Lift once every 3:00. B. CHAD1000X Training Week 3 8 Rounds For Max Reps :20 Box Step-up 20″ :10 Rest 2:00 Rest 4 Rounds For Max Reps :20 Weighted Walking Lunges 45/35# :10 Rest
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