Wednesday Oct 14th, 2020

WOD = 5 Rounds/attempts at each of the following:


-Broad jump 50 ft. in as few jumps as possible

-3 pull-ups as slow as possible

-Max set of strict freestanding handstand push-ups.


Rest as needed between attempts.


For HSPUs try to move by extending elbows, not shoulders.

Scale Free standing HSPU as follows from most difficult to easiest:

-Free standing descent (take 4-5 seconds)

-Strict wall facing HSPU

-Strict wall facing HSPU descent

-Strict box pike HSPU

-Slow (5 second) descent using the box

-3 position static hold using box (top, middle, and near bottom). You can rest between the holds if you cannot control your descent

– Pike push ups

-Push ups”


Scale Broad jumps according to ability. The goal is for quality jumps. Clients that need to can rest in place between jumps during the 50ft

For clients that have difficulty with broad jumps or landing. Aim for 6 jumps to a max height. Preferably aim for a target overhead.

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Tuesday Oct 13th, 2020

WOD : For Time


-20 Thrusters

-400m Run

-15 Thrusters

-400m Run

-10 Thrusters

-400m Run

-5 Thrusters

-400m Run


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Sunday Oct 11th, 2020

WOD 1 = Overhead Squat

-8×2 reps for load:

Work up to heavy double



WOD 2 = 4 Sets for quality:


-3 Each side of Turkish Get Ups

-9 Barbell Sit-Ups *

-60m Farmers Carry

Adjust weight for best form with highest load



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Thursday Oct 8th, 2020

7 min EMOM

-high hang clean

-hang clean

-clean from floor

All cleans are squat

Increase weight with each round.


Rest 5 min


7 rounds. Every 90s

-squat clean + front squat

Stand up from the clean before front squatting


Increase weight with each round. Don’t get so heavy that you lose posture.

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Tuesday Oct 6th, 2020

WOD 1: 10:00 AMRAP

-1-2-3-4-5… Strict Pull-ups

-10 Wall balls


7:00 Rest


WOD 2: 10:00 AMRAP

-10 Calorie row

-10 Push-ups *

-10 alternating KB Lunges (No more than 53/35)””


*see perfect push up variations from the one and only Simonster. I think he has explained all there ever needs to be explained here

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