Posts filed under: Daily WOD

Wednesday, June 20

REPEAT! A) 4 Round for times: (3 minute recovery btw rounds) 25/18 Cal bike +5 on air dyne 25 KB swings (55/35)...
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Tuesday, June 19

A) 1 mile run (not for time) B) 20 Minute AMRAP: 15/10 Cal row 10 Overhead squats (115/75) 5 Muscle ups...
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Monday, June 18

Back squat: 3×5 @ 75% @ 31×1 TEPMO B) 4 Rounds for times: 15 Clean and jerks (115/75) *1 sec pause at the top of each rep 400m run rest 3 minutes...
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A) 60 Hip extensions 50 Step ups (holding plate) 40 TTB B) Close grip bench press: 5×5 @ 85% of 3RM C) 2 Rounds for times: 350/300m row *rest as needed btw rounds *BLACK OUT PACE!...
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Thursday, June 14

A) 21-15-9 Power clean (135/95) Strict pull ups B) 4 sets: 150m Sprint *Walk back as recovery...
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Wednesday, June 13

A) 2 sets: 10-15 Handstand push ups OR 25-50ft HS walk OR 4 Wall climbs 20 Second L-sit hold 10 Single leg dead lift (55/35, KB) B) 3 Rounds for time: 500m row 50 Walking lunges 30 Push ups *1...
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Tuesday, June 12

A) Complete as many rounds as possible in 6 minutes: 10 Burpee Box Jumps (24″/20″) 15 Dead lifts (225/155) 20 Pull ups 25 Wall Ball Shots (20/16) 30 Double unders OR 30 Lateral bar hops Rest 4 minutes, and then...
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Monday, June 11

A) Back squat: 3×5 @ 75% of 1RM B) “Neo” For time: 15 Clean and jerks RX(155/105) MRX (115/75) M+ (75/55) 20 Burpees 400m run *This workout is not to be paced, this is an ALL OUT effort. Do not...
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Friday, June 8

There has been a slight change in programming, we said we were testing the overhead squat today but have recently re-oiled the barbells and they will be out of commision for a few more days. Also REMINDER, we will be...
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Thursday, June 7

A) 1 Mile run (not for time) B) For time: 100 Med ball ground to overhead (20/16) 100 sit ups 75 Med ball ground to over head 75 sit ups 50 Med ball ground to over head 50 sit ups...
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