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September, 25 2019 

WOD: For Time

21 deadlifts, 225 lb.

21 handstand push-ups

15 deadlifts, 225 lb.

15 handstand push-ups

9 deadlifts, 225 lb.

9 handstand push-ups

21 deadlifts, 315 lb.

50-ft. handstand walk

15 deadlifts, 315 lb.

50-ft. handstand walk

9 deadlifts, 315 lb.

50-ft. handstand walk

Time cap: 9 min.

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Tuesday, October 22 2019 

WOD: 0:00-15:00

1,000m Run 

In remaining time…

Snatch x 1 rep climbing in weight 

10 Toes to Bar in between each set of Snatches 

15:00-30:00

200m Row 

Clean x 1 rep 

10 Toes to Bar in between each set of Cleans 

*The 10 Toes to Bar is to encourage you to make bigger jumps on the cleans of snatches because of this small time frame. Your goal is around 85-90% of your max but leave that true 100%+ incase it comes up in the open. 

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Thursday, October 17 2019 

WOD: EMOM 27

1)Max Bench Press 185/95

2)60 Double-Unders

3)15 Barbell Rows 75/55

4)15 Front Squats 75/55

5)Max Bench Press 185/95

6)60 Double-unders 

7)15 Barbell Rows

8)15 Front Squats 

9)Rest 

The Bench Press should be challenging 5-6 reps each time. 

Accessory Work: 100 Russian Twists

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Wednesday, October 16 2019 


WOD: Every 3 minutes for 30 minutes

10/7 Cal Bike or 8 Cal Row 

10 Toes to Bar 

Max Push Press x 40-50% 

(Goal is 5-10 reps per round) 


Accessory Work: Pick One 

1) HSPU Practice x 50 reps 

2)3 Rounds x 1 Minutes Plank 

3) For Time 

           50-40-30-20-10 

           Double-Unders 

Sit-ups 

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Tuesday, October 8 2019 

WOD: For Time 

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 75/55

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 95/65

30 Cal Row, Bike, Ski

100 Double-unders 

30 Snatches 115/75

30 Cal Row, Bike, Ski

Time Cap: 25 minutes


Accessory Work: Not For Time 

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups 

Strict HSPU