OUR WODS

10/31/2020

“Halloween Hansen”
Partner Workout
5 Rounds for Time:
30 KB Swings
30 Burpees
30 Sit-ups

10/30/2020

At Home Warm-up
Run 200 m
10 Toy Soldier / Pump Jacks
Row 250 m
30 Down Dog Heel Pedals
Run 200 m

“Jerry”
For Time:
Run 1 Mile
Row 2K
Run 1 Mile
*30 min cap

10/29/2020

At Home Warm-up
2 Rounds:
20 Single Unders
10 Boot Strappers
20 Single Unders
10 Good Mornings
20 Single Unders
10 Shoulder Pass Throughs

At Home Workout
18 Min AMRAP:
45 Double Unders / 90 Singles
21 Wall Balls / Light Thrusters
15 Power Snatch / 30 DB Snatch
9 Burpees

Gym Workout
18 Min AMRAP:
45 Double Unders / 90 Singles
21 Wall Balls
15 Power Snatch
9 Bike Calories

10/15/2020

At Home Warm-up
3 Rounds:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups
10 Scorpions

Back Squat
3-3-3-3-3

At Home and Gym Workout
4 Rounds for Time:
10 Deadlifts
20/15 Push-ups
30 Sit-ups
*12 min cap

10/14/2020

At Home Warm-up
2 Rounds:
6 Burpees
8 Scapular Pull-ups / Bentover Rows
10 Ground to OH w/DB
12 Box Step-ups

At Home Workout
3 Min AMRAP:
Box Step-ups
– Rest 3 Min –
6 Min AMRAP:
4 Devil Press w/1 DB
6 Chest to Bar Pull-ups / Bentover Rows
– Rest 6 Min –
8 Min AMRAP:
8 Devil Press w/1 DB
10 Box Step-ups
12 Chest to Bar Pull-ups / Bentover Rows
*score is total reps

Gym Workout
3 Min AMRAP:
Calorie Bike
– Rest 3 Min –
6 Min AMRAP:
4 Devil Press w/1 DB
6 Chest to Bar Pull-ups
– Rest 6 Min –
8 Min AMRAP:
8 Devil Press w/1 DB
10 Calorie Bike
12 Chest to Bar Pull-ups
*score is total reps/calories

10/16/2020

For Time:
3 Power Snatch
5 Burpee Box Overs
6 Power Snatch
5 Burpee Box Overs
9 Power Snatch
5 Burpee Box Overs
12 Power Snatch
5 Burpee Box Overs
15 Power Snatch
5 Burpee Box Overs
*15 min cap

10/15/2020

Back Squat
3-3-3-3-3

4 Rounds for Time:
10 Deadlifts
20/15 Push-ups
30 Sit-ups
*12 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE