Daily WOD Blog

11092020 – 11132020

Monday 11-9-20

For time:

15 Muscle-ups

150 Double Unders

12 Muscle-ups

120 Double Unders

9 Muscle-ups

90 Double Unders

Accessory:

3 rounds for quality of:

6 Handstand Kick-ups

6 Forward Rolls


Tuesday 11-10-20

For time:

Row, 1000 m

50 Alternating Dumbbell Squat Snatches, 40/30 lbs

Row, 750 m

35 Alternating Dumbbell Squat Snatches, 40/30 lbs

Row, 500 m 20

Alternating Dumbbell Squat Snatches, 40/30 lbs


Wednesday 11-11-20

Complete as many rounds as possible in 15 mins of:

5 Strict Toes-to-bars

10 GHD Sit-ups

15 Hip Extensions


Thursday 11-12-20

Shoulder Press 1-1-1-1-1, using heaviest weight per set

Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

Then:

10-20-30-40-50 reps, for time of:

Russian Kettlebell Swing, pick load

Push-up


Friday 11-13-20

Tabata Back Squat, 95/65 lbs

Rest 1 min

Tabata L-Sit Rest 1 min

Tabata Ring Row

Rest 1 min

Tabata Handstand Hold

Rest 1 min

Tabata Row Calorie

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.

Then SLIPS