WOD Blog

Wednesday, October 20th

LOFT WOD

Metcon 
Twisted DT
AMRAP x 30
“DT”:
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc
RX: 135/95#

Post WOD
15 Jefferson Curls or Toe Touch Stretches
1:00 Sledgehammer Trap Smash

GRIT WOD

Metcon 
Twisted DB DT
AMRAP x 30
“DB DT”:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push-Jerk

Followed by. . .

400 meter Run

*Add one round of “DT” after every 400 meter run:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc

Post WOD
15 Jefferson Curls or Toe Touch Stretches
1:00 Sledgehammer Trap Smash

Tuesday, October 19th

LOFT WOD

Every 90s x 6 Sets
Halting Snatch Deadlift + Snatch

EMOM x 5
Snatch x 1 rep @ 80-83%

Metcon
AMRAP 15
12 Snatches
9 Overhead Squats
6 Toes to Bar
3 Bar Muscle Ups
RX: 95/65#

Post WOD
2:00 Foam Roll Lats
1:00 Child’s Pose

GRIT WOD

Accessory 
4 Rounds
10/10 Skater Squats
20 Skater Hops
10/10 Weighted Lateral Lunges
20 Jumping Lunges

In any remaining time:
AMRAP Goblet Squats

Metcon
AMRAP 15
12 Double DB Snatches
9 SA DB Overhead Squats
6 Toes to Bar
6 Bench Dips

Post WOD
2:00 Foam Roll Lats
1:00 Child’s Pose

Monday, October 18th

LOFT WOD

Weightlifting
Every 90s x 7
Push Press + Split Jerk @ 70-75% Push Press
Pause for 3s in receiving split position

Metcon
E4MOM x 5 Sets
Each Round for Time:
Row 300/250 Meters
7 Burpee Box Jump-Overs
14 Thrusters
RX: 65/45#

Post WOD
2:00 Foam Roller T-Spine Stretch

GRIT WOD

Weightlifting
AMRAP 16
10/10 Windmills
20 Plank Push-Ups
30 Russian Twists
40 Flutter Kicks

Metcon
E4MOM x 5 Sets
Each Round for Time:
12/10 Cal Bike
7 Burpee Box Jump-Overs
14 DB Thrusters

Post WOD
2:00 Foam Roller T-Spine Stretch

Sunday, October 17th

LOFT WOD

Metcon 
3 sets for max reps
30-sec Work/30-sec Rest:

1. Strict Pronated-Grip Pull-Ups (use band if needed)
2. Empty Barbell Good Mornings
3. Strict Supinated-Grip Pull-Ups (use band if needed)
4. Sumo Stance Kettlebell Deadlift
5. Ring Rows
6. Side Planks

Into:
3 Sets:
60-sec Work/30-sec Rest

1. Bearhug D-Ball or Sandbag Hold (heavy)
2. Max Rep Weighted Sit-Ups
3. Banded Hamstring Curls

Accumulate 3:00 in Handstand Hold

Post WOD
Choice Foam Roll

GRIT WOD

Metcon
E7MOM x 3
1000m Row
20 Front-Racked Kettlebell Walking Lunges
RX: 44/35#

Into:

3RFT
400m Run
20 Double DB S2OH
20 V-Ups
RX: 35/20#

Saturday, October 16th

LOFT WOD

Metcon
Holleyman
30 Rounds for time of:
5 Wall-Ball Shots (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, who was killed on August 30, 2004
To learn more about Holleyman click here

 
Post WOD
1:00 Foam Roll Quads
1:00 Foam Roll Glutes

GRIT WOD

Metcon
2 Rounds each:
0:40 work/0:20 rest
0:30 work/0:30 rest
0:20 work/0:40 rest

5 DB Hang Power Cleans
5 Bench Dips

20 High Knees
5 KBS

5 Ring Rows
5 Incline Pushups
5 Air Squats

5 KB Deadlifts
5 DB Push Press

5 Box Jumps
5 Burpees
5 DB Thrusters