Daily WOD Blog

07062020 – 07102020

Monday 7-6-20


Complete as many rounds as possible in 10 mins of:

8 Toes-to-bars

8 Dumbbell Thrusters, 35/25 lbs

12 Dumbbell Walking Lunges, 35/25 lbs

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.


Every 1 min for 9 mins, alternating between:

Alternating Dumbbell Hammer Curl, pick load, 1 min

Dumbbell Push-up, 1 min

Rest 1 min

Tuesday 7-7-20

Floor Press 5×8


Tabata Kneeling Jump To Vertical Leap

Rest 1 min

Tabata Mountain Climber

Rest 1 min

Tabata Double Under

Rest 1 min

Tabata Seated Barbell Strict Press, 45/35 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Wednesday 7-8-20

Back Squat 3-3-3-3

2 rounds for quality of:

Handstand Hold, 1 min

L-Sit Hold, 1 min

Forearm Plank Hold, 1 min

Wall Sit, 1 min

Thursday 7-9-20


For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.


For quality: Stretch

Friday 7-10-20

For time:


Power Snatches, 95/65 lbs


Rest 3 mins


Power Snatches, 95/65 lb



For quality:

Downward Dog, 2 mins

Samson Stretch, 4 mins

Pigeon Stretch, 4 mins