WOD 11/22

Dynamic Effort Lower Body

Back Squat 10×2 at 65% 1RM

Banded Deadlift 8×1 at 50% 1RM


3 rounds for time of:
5 Handstand Push-ups
7 Toes-to-bars
9 Push Press, 135/95 lbs
40 Double Unders


Good Morning 4×20

WOD 11/21

Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point.  After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…

Tillman WOD 11/16

Tillman Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver…

WOD 11/14

Squat Snatch 1 rm max

Watch Lydia’s extension at the top of the pull.


EMOM For 20 Minutes

On even minutes perform
Deadlift 225/155
On odd minutes perform
10 Bar Facing Burpees


Barbell Shrug with snatch grip

WOD 11/13

Banded Box Squats 8×2 @ 50%

Banded Deadlifts 10×1 @ 50%


3 rounds for time of:
50 Double Unders
10 Banded Kettlebell Swings, 32/24 kg
10 Dimel Deadlifts, 185/135 lbs

(notice her shoes.  Are you still wearing running shoes? If so why?)


100 Banded Hamstring Curls
100 Banded Good Mornings

WOD 11/12

Max Height Seated Box Jumps


Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups


Weighted GHD Oblique Sit Ups 3×20 each side

WOD 11/11

Floor Press : 1 Rep Max

Tate Press 3×20


Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
5 Push-up (hand release)s
5 Burpees


50 Strict Knee to Elbow

4×20 Tricep extensions