WOD 10.17.18

Accessory work
Three sets of
Front-Foot Elevated Split Squats x 8-10 reps each
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds

Every 5 minutes, for 20 minutes (4 sets)
60 Seconds of Assault Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run or Row

WOD 10.15.18

Accessory work
Three sets for max reps of:
Unbroken set of strict press @ 80% of bodyweight
Rest 15 seconds
Unbroken set of strict pull-ups or scaled strict pull ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

For time
10 Wall Ball Shots
1 Ring Dip, Matador dip or dip off a box
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips

1 Wall Ball Shot
10 Dips

Hero Saturday “Moon”, 10.13.18


7 Rounds for time

  • 40/30-lb. dumbbell hang split snatches, 10 reps, right arm
  • 15-ft. rope climb, 1 ascent
  • 40/30-lb. dumbbell hang split snatches, 10 reps, left arm
  • 15-ft. rope climb, 1 ascent

Alternate feet in the split snatch sets

Chris Moon

U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents, Marsha and Brian; and sister, Sunday.

First posted June 2, 2011