top of page
  • Writer's pictureCoach Rob

The Battle Within WOD's!

Here are the Workouts for our In-house competition....As always, we reserve the right to make changes:


5 Rounds

15 Pull-ups / Jumping Pullups

50ft Single DB Overhead lunge 50/35 20/10

15 T2B / AbMat Sit-ups

*Non-working partner is rowing for max distance

**Athletes may switch at any time but the tag must happen at the rower

***2 Scores: Total time 5 rounds is completed or total reps at cap

Total distance on rower


8 minutes to set a max lift

Max Clean

Max Snatch

*One athlete will complete one of the lifts and the other will complete the other.

**Score is total max lift combined



Max Wallballs 30/20 14/10

Max Bike Cals

*Score is total wall balls and calories completed

**Athletes may switch at any time but tag must happen at the bike


There will be several additional opportunities to compete. These will be small challenges open to both those that are not competing in the regular competition and to those that are. These are not fully decided yet but possibilities range from:

Max unbroken double unders

Max unbroken single unders

Max unbroken Bar muscle-ups

Max Pull-ups

Max Distance Handstand Walk (unbroken)

Handstand hold for time

Bar Hang for time

Max air squats in 2 min

Max pistols in 2 min


105 views0 comments

Recent Posts

See All

WOD for Tuesday 240521

SANDWORMS AMRAP 2:00 50 Double Unders 25ft Handstand Walk (scale to 2 Wall Walks) Max Deadlifts (225/155) *Go until you get 50 reps -rest 1 minute between sets- -14 minute time cap STRENGTH EMOM 8: od

WOD for Monday 240520

DUNE 2x800m Run -rest 2:00 after each run- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2:00 between sets- -OR- AGSF 24.2 50 Double-unders 10 Chest-to-Bar Pull-ups 10 Box Jumps 30/24 10

WOD for Saturday 240518

DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20 GHD Sit-ups 3 Frenchy Pull-ups or 10 BMU -rest 3 mins- 11 Min A


bottom of page