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WOD'S

Tuesday, 16th October 2018

Tuesday, 16th October 2018

A) Clean & Jerk
2-2-2-2-2-2-2-2-2-2

B) Tempo Clean Pull
1-1-1

The Dux Virus
For time:
100 Calories, Bike
100 Calories, Ski
100 Calories, Row
*Break up reps as needed or go straight 

Monday, 15th October 2018

Monday, 15th October 2018

A) Back Squat
5-5-5

B) Complete as many rounds as possible in 10 minute of:
15 Toes-to-bar
15m Handstand Walk

The Dux Virus
Every 2nd minute for 16 minutes (8 rounds) perform:
3 Touch & Go Clean & Jerks, 60/40
5 Back Squats, 60/40
7 Bar-facing Burpees

Saturday, 13th October 2018

Saturday, 13th October 2018

In a group of 3, complete for time:
800m Run (run together)
30 Hang Squat Snatches, 60/40
800m Run (run together)
60 Hang Squat Snatches, 45/30
800m Run (run together)
90 Hang Squat Snatches, 30/20
*Every time the bar touches the floor the entire group must do 30 synchro air squats

The Dux Virus
Nothing More 

Friday, 12th October 2018

Friday, 12th October 2018

A) Every 30-seconds for 5 minutes (10 rounds) perform:
3 Partner Deadlifts, 200/150

B) “Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32/24

The Dux Virus
A) Bench Press
5-5-5-5-5
*Aim for slightly more load than last week

B) 100 Barbell Shoulder Press, 20/15
100 Barbell Curls, 20/15
*Break up the reps as needed

Thursday, 11th October 2018

Thursday, 11th October 2018

3 Rounds for time:
35/25 Calories Assault Bike
35/25 Calories Rowing
35/25 Caloires Ski Erg
400m Run

The Dux Virus
Nothing More

Wednesday, 10th October 2018

Wednesday, 10th October 2018

A) For time:
5 Hang Squat Clean Thrusters, 50/35
3 Hang Squat Clean Thrusters, 60/42.5
1 Hang Squat Clean Thruster, 70/50
— Rest 2-minutes —
5 Hang Squat Clean Thrusters, 60/42.5
3 Hang Squat Clean Thrusters, 70/50
1 Hang Squat Clean Thruster, 80/57.5
— Rest 2-minutes —
5 Hang Squat Clean Thrusters, 70/50
3 Hang Squat Clean Thrusters, 80/57.5
1 Hang Squat Clean Thruster, 90/65

B) Every minute on the minute for 10 minutes perform:
5 Lateral Burpees over the Bar
5 Hang Power Cleans, 70/50
5 Lateral Burpees over the Bar

The Dux Virus
A) For Quality:
30 Hip & Back Extensions

B) 5×10 Dumbbell Bent Over Row

Tuesday, 9th October 2018

Tuesday, 9th October 2018

A) Weighted Pull-up
3-3-3

B) Complete as many rounds as possible in 20 minutes of:
10 Strict Knees-to-Elbows
3 Wall Walks

The Dux Virus
3 Rounds for quality:
5 L-Sit Pull-ups
10 Medball GHD SIt-ups
15 Weighted Pistol Squats, 16/12

Monday, 8th October 2018

Monday, 8th October 2018

A) Snatch
2-2-2-2-2
B) Tempo Snatch Pull
1-1-1-1-1
C) Heaving Snatch Balance
5-5-5

The Dux Virus
A) 30-20-10 Reps for time:
Bike, Calories
Ski, Calories
Row, Calories
B) Every 2nd Minute for 10 minutes perform:
3 Tempo Back Squats
*The first rep tempo is 41X1. The second 2 reps are as per normal 

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