Monday, October 22, 2018

DU, FS, Push Press

For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

Post time to comments. Compare to WOD 141010, 10/20/1410/20/16and 9/20/17

Bar path in the shoulder press with Denise Thomas - [video]
Elbows up in the front squat with Denise Thomas - [video]
Overhead wrist position with Chad Vaughn - [video]

Sunday, October 21, 2018

Saturday, October 20, 2018

Friday, October 19, 2018


Seven 2-minute rounds for total pounds lifted. 
20sec ME Bench Press
Rest remainder of the round (1min 40sec)


20 sec ME Double Unders every minute for 10 minutes.

For the BP portion of the WOD, you choose your load. You have 20 seconds to get as many reps as possible. Calculate total pounds lifted by multiplying your load by the number of reps you complete. You may change weights as needed. Score is total pounds lifted x DU completed. Post total pounds lifted, reps DU, and final score to comments. Compare to 11/4/16 and 11/3/17.

Thursday, October 18, 2018

Max Weighted Pullup

20 minutes to get Max Weighted Pullup


3 min max reps Sit-up
2 min rest
5 min max rep Thruster (front rack or back rack okay) with 20 Lateral hops over the bar EMOM
2 min rest
3 min max reps Situps

1 point per situp, 2 points per Thruster. Post load and score to comments compare to 9/17/15.

Scaled WOD
Rx - 95/65
Pack - 65/45
Pups - 45/25

Wednesday, October 17, 2018

Tuesday, October 16, 2018

Dip, DL, Hops

10 rounds of 30sec on 30sec off:
Ring Dip = 3pts/rep
Bar Dip = 2pts/rep
Bar Pushups = 1pt/rep


10 minute AMRAP of
5 Deadlifts, 275/185
30 DU or Lateral Hops

Score = (points) x (reps). Post total points earned, total reps, and score to comments.

Scaled WOD:
Rx - 275/185
Porch - 225/155
Pack - 185/135
Pups - up to 135/95