Home / W.O.D. / 10-18-2013 Friday Workout

Warmup
200m Run
20 Squats
4 Wall Walks
10 MB Squat Cleans
x 2 Rds

Strength
5×10 Deadlifts
– 40-50% of your 1RM
– same weight for duration of work

Skill
– Handstand Progressions – Gymnastics WOD videos here (1) and here (2)
– Power Cleans – focus on technique, working up to WOD weight

Workout
10 to 1 Hand Stand Push Ups
1 to 10 Power Cleans (135/95)
For Time
– 10 HSPU, 1 PC, 9 HSPU, 2 PC . . . 2 HSPU, 9 PC, 1 HSPU, 1 PC

 
Share this page
 

Leave a Reply

Your email address will not be published. Required fields are marked *

 

 

 

BTS on Instagram

 

Workout of the Day

  • 04/27/2025 Sunday Workout

    WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading

     
 

Blog Archives

 

Get in Touch with BTS