Friday, 29 October WOD


  • 2:00 Run –then–
    • 10 Air Squats
    • 0:30 Squat Hold
    • 10 Hollow Rocks
    • 10 Squat Jumps
    • 0:30 Squat Hold
    • 10 Kip Swings
    • 10 Goblet Squats
    • 0:30 Squat Hold
    • 10 Inverted Rows or Ring Rows
  • -Couch Stretch
  • -Pigeon Stretch


  • Back Squat
  • 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

Set 1: 70% of 90% Set 2: 80% of 90% Set 3: 90% of 90% Still working with the Wendler program, base percentages off 90% of 1RM. Rest as needed between sets, looking for anywhere between 3 and 9 reps for the max effort set!


  • Muscle-ups 15-12-9
  • Rest 2 mins between sets.

Focus on getting it done in as few sets as possible. If you’ve been doing singles on bar or ring mu try stringing them together today and accumulate max reps in 10:00.


  • 3 rounds, each round for time, of:
    • Sled Pull, pick load, 100 ft
    • Rest 2 mins between each round.

Sled Pull- 3x 45/2x 45 lbs Work on power output, these are all out sprints today! If you don’t have a sled, do 3×20 Cal Bike Sprint. If you don’t have a bike you could sub a 200m Run Or 250m Row Sprint. Scaling Options: Sub for the muscle ups is 20-15-10 Strict Pull Ups and Dips (ex 20 Pull Ups 20 Dips then rest 2:00). For the dips use ring or bar dips if available, you could also use boxes to do dips on. If needed use a band on pull ups as well as the dips for today!


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