“What Goes Up Must Come Down”


“What Goes Up Must Come Down”



Barbell/KB deadlift


Find a heavy set of 3, not a 3 rep max, just something comfortably heavy, then drop the weight by 10% and do 3 additional sets of 5.


WOD 1 – 8 min ascending ladder


Torpedo snatch



Rest 2 min

WOD 2 – descending ladder, 10 min time cap

Same movements, starting where you ended WOD 1 and working your way back down

“The 40’s”

“The 40’s”


14 min EMOM, 40 sec on/20 sec off

Alternate between KB swings and KB toe taps

Consider going slightly lighter in order to ensure you can work the full 40 seconds.

WOD – for time, 15 min time cap

Complete the following work in teams of three. Two partners will work while the other person holds a plank, switch out at any time.

Work in teams of 3, all movements are done synchronized

40 syncho TTB/knee raise

40 synchro torpedo hang clean and press

40 trailing box jump overs

40 synchro torpedo hang clean and press

40 synchro TTB/knee raise

Note: Just a reminder that moving forward we will only be posting our WODs on Nodi and the Pandora website.

“Walk This Way”

“Walk This Way”

Strength - 20 min AMRAP
2 farmers carry (D&B), then 5-8 ring dips

Partner WOD – 12 min AMRAP
(You go I go style)

7 pull-ups / 10 ring rows
9 box jump overs
11 KB swings

Go hard and move fast on this one.

Also, this will be the last week we post the daily WODs on Facebook. Starting Monday, September 16th, we’ll only be posting on the Pandora website and on the NODI app.



No strength/skill

WOD – 1 minute of rest between each section

10 rounds of 40 sec on, 20 sec ofF
Runner sprints

10 rounds of 40 sec on, 20 sec off
Torpedo squat hold + curtsey lunge

10 rounds of 40 sec on, 20 sec off
Cals on bike

10 rounds of 40 sec on, 20 sec off
Bicep curls

3 min max mountain climbers