DAILY WOD
 

19 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3s x 7r Wide Grip Pullups Strict/Banded

3s x 5r Nordic Curls

Then

6 Sets x 3 Rep Stiff Leg Dedlift 65%

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WOD - 4 Rounds for Time

20 Slam Ball slams

400m Run

5 HSPU/10 Box HSPU

Scaling Options Available

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20 OCTOBER 2020

ACCESSORY -

5 Sets x 30 Reps Band Pullaparts

10 (ea) Plank In/Out Steps

WOD - E4MOM x 5

20 Wall Balls @9/6k

100m Run/125m Row

5 Squat Cleans @60/45k

Scaling Options Available

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21 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Row

3 Sets x 10 Reps GHD Back Ext

3 Sets x 3 Reps Sumo Dedlift @90%

WOD - 3 Rounds for Time

200m Run/250m Row

18 Russian KB Swing @24/16k

160 Skips

14 Shoulder to OH @60/40k

Scaling Options Available

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22 OCTOBER 2020

ACCESSORY - 5 Sets x 30 Reps DB Kickbacks

10ea or Dbl Heels over DB's

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WOD - 20 Min AMRAP

5 HSPU

10 Alt Pistols (tot)

15 Hollow Rocks

20 DB Renegade Rows@25/15k

Scaling Options Available

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23 OCTOBER 2020

STRENGTH - 3 Weeks to a Bigger Dedlift

3 Sets x 5 Reps Bent Over Lat Flye

3 Sets x 10 Reps Reverse Hypers

3 Sets x 3 Reps Dedlift @95%

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WOD - 4 Rounds for Time

20 HR Pushups

30 Front Squats @50/35k

2 Legless Rope climbs/4 Climbs

200m Run/250m Row

Scaling Options Available

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24 OCTOBER 2020

WOD - For Time

3 Rounds

20 Snatches @50/35k

400m Run

Then 1 Round

10 Back Squats @75/55k

25 Dbl Unders/50 skips

250m Row/200m Run

Then 3 Rounds

5 C2B Pullups

10 Pistols

15 V-Ups

Scaling Options Available