WOD 11/25

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.

Bent Over Barbell Row 10-10-10-10


21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Perform one gasser or rope climb after each set.


Inverted Barbell Rows – 3×10


WOD 11/23

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders


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…