WOD BLOG 10.08.2018-10.13.2018

Happy Monday, Cimmerians!


A: Gymnastics

10 min EMOM: 5 Strict Pull-Ups (add weight if appropriate) Scale to coaches recommended modification. Goal is to improve your pulling strength.

B: Met-Con: 4 Individually Timed Rounds. SCORE is SLOWEST ROUND

20 KB Swings (red/green)

10/8 Cal Bike

10 Alt Front Rack Walking Lunges (red/green) Switch Shoulders every 5 reps.

Rest 2 min between rounds

C: Mobility

:45 low sit butterfly hold (on ground) x 2 rounds. Shake out between rounds

:60 lat stretch on rig, or boxes. x 2 rounds.


A: Met-Con

30 min alternating EMOM

Min 1: 3 OHS @ 70% (from ground)

Min 2: 10 DB Weighted Sit-Ups (35/25)

Min 3: :20 Hollow Hold

B: Mobility

10 min of focused foam roll on “hot spots”


A: Strength. Every 2 min for 5 Rounds

5 Bench Press @ 75-80%

*Static across all sets

B. Met-Con

10 Min AMRAP

10 Deadlifts (185/125)

30 Double Undersa

Score: Rounds + Reps

C: Mobility. Double time Tabata

:40 on / :20 off for 3 Rounds

-Cobra Stretch with hip on ground (Back Extension)

-Scorpion Stretch (Opposite Side leg touches with athlete on stomach)

-Spinal Twist


A: Met-Con:


Hand Stand Push Ups (scale to coaches recommended modification)


B. Strength (after metcon)

Every :90 for 8 Rounds

1 Front Squat + :05 Pause at bottom position @ 75-80%

Build for 3 sets, Static Sets 4-8



4 Rounds

400m Run

200m Farmer Carry (50’s / 35’s)