• 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