top of page
  • Writer's pictureCoach Rob

WOD’s for The Battle Within

Dec 2nd! .... get signed up asap!

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


135 views0 comments

Recent Posts

See All

WOD for Saturday 240615

“Whopper with Cheese” 6 Rounds 200m run together 20 T2B 20 double DB box step overs 50/35 Rest 2 mins 2 Sets 21-15-9 Deficit HSPU 45’s/25’s Strict press 115/75 Push-ups Rest 2 mins 100/80 cal bike for

WOD for Friday 240614

DALLAS MAVERICKS 100 Double Unders 100 Wall Balls (20/14) 100 Double Unders STRENGTH *if you were not here for yesterdays pull-up test, do it at some point during the scheduled strength for the day. I

WOD for Thursday 240613

DENVER NUGGETS In 3:00 complete: 2 rounds 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) 10 Toes To Bar *If you complete it within 3 minutes, it unlocks three more minutes. Repeat anothe


bottom of page