WOD: 10-15-13

by: Gino Escalante in: WODs
14 Oct



Skill:  20 mins to practice:

Muscle Ups:

20 second Hang Hold
6 Hang Hold Pull Ups
10 transitions on low rings
10 Ring Dips

Toes to Bar:

30 second Hollow Hold on cage
15 Knee Raises
10 Alternating Leg Raises (10 on each leg)


10 Air Squats with feet together
10 Pistols to object (box/ball…) (5 each leg…alternating)
20 Pistols to object with weight (KB or DB)(10 each leg…consecutively)

Pick one skill and work for 10 minutes. If you’d like, feel free to work the same skill for all 20 minutes

Skill:  20 mins to practice:

This complex:

Power Clean
Front Squat

Work up to 185/115 and aim to get PERECT reps. Reps that are not PERFECT do not count.


Work up to 185/115 and aim to get PERFECT reps. Reps that are not PERFECT do not count.

For either one, only increase weights once you can perform the lift(s) perfectly well.  Consider this another skill session, just like the gymnastics one.


Let’s start from the top…

From the three options, please select the skill(s) on which you need work.  Please keep things slow and only as intense as they need to be.  All of this moving should be deliberate and intentional…no unnecessary rushing. From the two lifts, please select the one that is most relevant to you and not the one you want to do the most.  I know we all want to be Olympic Lifting powerhouses, but if lack of flexibility and experience will deter your experience, then please stick to the technically simpler (albeit not easier) complex.

As far as your paleo tip of the day goes, do not be afraid to eat.  You have to overcome that fear / misunderstanding that if you eat too much you will gain weight.  Keep your macronutrition in check and you can pretty much eat as much as you’d like*.

*Only true if you don’t eat too much of one food,




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