Daily WOD Blog

10122020 – 10162020

Monday 10-12-20

Back Squat 3-3-3-3-3

Each for time:

Run: 3x 400 m

Rest 1:30 between efforts.


Tuesday 10-13-20

Complete as many rounds as possible in 20 mins of:

5/3 Strict Pull-ups

25 Double Unders

10 Medicine Ball Push-ups

*Challenge: Unbroken Double Unders

Accessory:

3 rounds for quality of:

8 Strict Toes-to-bars

Hanging L-Sit Hold, 30 secs


Wednesday 10-14-20

6 rounds for time of:

Dumbbell Farmers Carry, 65/35 lbs, 30 m

14 Barbell Ground To Overheads, 95/65 lbs

14 Plate Overhead Lunges, 35/25 lbs

20 Burpees

If you’ve got a twenty/ten pound vest or body armor, wear it

Accessory: Handstand Hold : Max Hold


Thursday 10-15-20

Bench Press 5-5-5-5

For 3 cycles:

AMRAP in 4 mins of:

15 Box Jump Overs, 24/20 in 30

Wall Balls, 20/14 lbs

Rest 1 min between each cycle. For each cycle restart the AMRAP.


Friday 10-16-20

21-18-15-12-9-6-3 reps, for time of:

Front Squat, 185/125 lbs

GHD Sit-up