04
11
2020
Side Planks + Karen
2 min. Side Plank – L 150 Wall Balls (9/6 kg.) 2 min. Side Plank – R
02
11
2020
Rope Climbs Push-ups Double-unders and Run
Complete, in any order: 10 Rope Climbs 100 Push-ups 100 Double-unders 800-m Run
01
11
2020
Single DB
30 sec. – 45 sec. – 1 min. – 90 sec. – 2 min. Single DB Lateral Step-ups – switch sides as needed Single DB Devil’s Presses – alt. sides DB: 17.5/12.5 kg. Box: 60/50 cm.
31
10
2020
The Lucky 13 Pumpkin Partner WOD
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 130-m Pumpkin Carry – in partners AMRAP 24 min. * Switch every movemen...
30
10
2020
C&J Rope Climb and Run
6 Power Clean and Jerks (80/60 kg.) 3 Rope Climbs 400-m Run 5 Rounds
28
10
2020
Deficit HSPU Alt. DB Snatch
21-15-9 Deficit HSPUs Alt. DB Power Snatches (22.5/15 kg.)
27
10
2020
Single-unders WOD
100 Single-unders 25 Walking Lunges 25 Sit-ups 5 Rounds Straight into 400-m Farmers Carry (17.5/10 kg.)
26
10
2020
Bench Presses & Deadlifts
Bench Presses 5 – 5 – 5 Deadlifts 5 – 5 – 5
25
10
2020
Core work
27-18-12-9 Hip Extensions V-ups DB Slams (12/7.5 kg.)
24
10
2020
Squat Cleans Wall Balls
20 Squat Cleans (35/25 kg.) 40 Wall Balls (9/5 kg.) 15 Squat Cleans (50/35 kg.) 30 Wall Balls 10 Squat Cleans (60/40 kg.) 20 Wall Balls 5 Squat Cleans (70/45 kg.) 10 Wall Balls
23
10
2020
DUs Push-ups Inverted Ring Row
20 Double-unders 15 Push-ups 10 Inverted Ring Rows AMRAP 16 min.
21
10
2020
Ring Muscle-ups
16 Ring Muscle-ups With time remaining in 4 min., perform AMRAP SDHPs (95/65 lb.) 12 Ring Muscle-ups With time remaining in 3 min., perform AMRAP SDHPs 9 Ring Muscle-ups With time remaining in 2 min., perform AMRAP SDHPs
20
10
2020
Cossack Squats L-sit Burpees
0-3 min. perform: 30 Forward-facing Burpees Over Barbell 3-6 min. perform: 40 BB Cossack Squats (35/25 kg.) 6-9 min. perform: 2-min. L-sit 9+ min. perform: 10 Burpees Over Barbell 10 BB Cossack Squats 3 Rounds
19
10
2020
Lumberjack 20
20 Deadlifts (120/80 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans...
18
10
2020
Devil’s Press Bike TTB
24/16-cal. Bike 24 Toes-to-bars 24 Sit-ups 24 Single DB Devil’s Presses (22.5/15 kg.) 24/16-cal. Bike
17
10
2020
Partner WOD – Bear Crawl Pistols
In Partners: 100-m Bear Crawl 12 Alt. MB Weighted Pistols (9/6 kg.) 12 Hurdle Jumps 12 MB Bear Hug Squats AMRAP 15 min.
16
10
2020
Front
5 Front Squats (80/60 kg.) 30-sec. Front-rack Hold 10 DB Hang Split Cleans (17.5/10 kg.) 5 Rounds