Category Archives: WOD

HAPPY HALLOWEEN!!! Make-up Mobility GOAT

For Load Shoulder Press, 7-7-7-7-7 Find a load and do 7 reps across. As Many Reps/Rounds as Possible in 10 mins 5 Burpees 10 Box Jumps, 24/20 15 Kettlebell Swings, 53/35

Complete 10 rounds for time: 15 Wall Balls, 20/14 30 Double unders

Complete as many reps/rounds as possible in 20 mins of: Run 150 meters 15 Sit ups 15 Air Squats

Complete for Time in Partners: (Using 53/35 lb Kettlebells): Start with 400m run together, then: 80 Push ups (split between partners, one must be holding the KBs for work to count) 60 Box Jumps (24/20) – partner holding KBs 40 …
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Back Squat, Heavy Single (15 mins) Complete 10 Rounds for time of: 5 Back Squats, 55% of HS 10 Hand-release push ups

5 rounds for time of: 6 Power Cleans, 155/95 30 Double Unders Row 250 meters Rest 1 min between rounds

Skill: Practice PVC Overhead Squats facing the wall. Your goal is to gain enough mobility and balance to be able to get as close to the wall (toes touching) and perform a standard overhead squat. As Many Rounds/Reps in 15 …
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Work up to a Heavy Single: Power Snatch or Overhead Squat For time: 21 Deadlift, 225/145 800m Run 15 Deadlift, 225/145 400m Run 9 Deadlift, 225/145 200m Run