10
11
2022
5-15 Back Squats
Find a 5 RM back squat Find a 15 RM back squat
09
11
2022
Run 400 S2O 25 reps
3 Rounds for time 400m Run 25 shoulder to overhead (50/35kg) *Every time you break on the barbell you perform 20 mountain climbers
08
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2022
In 5 min Wall balls MB cleans Row
2 rounds In 5 min, complete as many reps as possible for each movement anyhow: Wall balls (9/6 kg) MB cleans Rest 1 min 3 min row for cals Rest 1 min
07
11
2022
Candlesticks
Buy in: 2 min max candlesticks 3 rounds 10 Alt. DB power snatch (22.5/15kg) 10 Over-unders Buy out: 2 min max candlesticks
06
11
2022
Partner Diane
AMRAP 15 min 21-15-9 Deadlifts (100/70 kg) Handstand push-ups You go-I-go as needed
05
11
2022
3×10 rounds Tabata
10 rounds Tabata Alternating all 3 movements (30 total Tabata’s) Burpees DB front squats (22.5/15kg) DB plank
04
11
2022
unbroken pull-up complex
5 rounds for time 3 unbroken bar muscle-ups 5 unbroken chest-to-bar pull-ups 7 unbroken knees-to-elbows 10 x shuttle runs (20m) 20 alt. DB reverse lunges (22.5/15kg)
02
11
2022
DU Carry Step-ups Box jumps
3 rounds for time 50 Double-unders 400m KB/DB single arm farmers carry (M24/22.5/ F16/15 kg) 15 KB/DB single arm box step-up and overs 20 Box jumps (60/50 cm)
01
11
2022
Hang barbell
AMRAP 10 min 3 Hang power clean (70/50kg) 2 Hang squat clean 1 Front squat 9 Toes-to-bar
31
10
2022
The Lucky 13 Pumpkin Partner WOD
AMRAP 24 min 13 pumpkin deadlifts 13 lunges with pumpkin OH 13 pumpkin goblet squats 13 pumpkin wall balls 13 pumpkin slam balls 13 pumpkin partner sit-up throws 130m pumpkin carry – in partners
30
10
2022
Bear walk and KB
5 rounds 60m bear crawl 14 KB goblet squats (24/16kg) 7 single arm KB shoulder-to-overhead (each side)
29
10
2022
box around-the-worlds
5 Rounds – In partners 10 box around-the-worlds 30 toes-to-bars Break up movements between each other however you like. One person working at a time
28
10
2022
Overhead Squats EMOMS 3-5-7 reps
EMOM for 5 min 3 Overhead squats @ 80% Rest 2 min EMOM for 5 min 5 Overhead squats @ 70% Rest 2 min EMOM for 5 min 7 Overhead squats @ 60%
27
10
2022
Fight Gone Bad
3 Rounds 1 min wall balls (9/6 kgb) 1 min sumo deadlift high pulls (35/25 kg) 1 min box jumps (50cm) 1 min push presses 1 min row (calories) 1 min rest
26
10
2022
DUs DB Power Snatches HSPU
For time 60-40-20 Double-unders 30-20-10 Alt DB power snatches (22.5/15kg) 20-15-10 Handstand push-ups
25
10
2022
Back squats and burpees
10 rounds Odd minute: 10 back squats (40/25kg) Even minute: 10 burpees
24
10
2022
Run 800-400-200m
For time 800m run 4 min rest 400m run 2 min rest 200m run
23
10
2022
Hurdle jumps
5 rounds 21 Sit-ups 15 Hurdle jumps 15/12 Cals air bike Rest 1 min
22
10
2022
Four station rotations
Every 2 min, rotate stations for 24 min Carry something heavy Parallette pass-throughs Lateral jumps Inverted ring row