Posts filed under: Daily WOD

Thursday, April 26

A) For quality: 10-9-8-7-6-5-4-3-2-1 of: Single arm bent over row *10 on right arm, 10 on left arm then 9,9,8,8 etc.. B) 3 sets: (60 sec recovery btw sets) 15 DB pull overs 15 Barbell up right rows C) 10...
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Wednesday, April 25

A) 3 sets: (45-60 sec rest between sets) 10 heavy unbroken dead lifts (pronated grip) * 10 Glute ham raises B) 4 set: (45-60 sec rest between sets) 10 Lateral lunges – perform all reps one side at a time...
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Tuesday, April 24

A) 5×5 Push press *1 sec pause at the top (heavy but unbroken) B) “JT” For time: 21-15-9 HSPU Ring dip Push up C) For quality: 30 DB flys (unbroken) *go heavy 30 Behind the neck (snatch grip) strict presses...
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Monday, April 23

Buy in: 3 sets: 50 Double unders OR 50 Lateral bar hops 20 GHD sit ups 15/10 Cal bike sprint Conditioning: 20 Minute AMRAP: 3 Muscle ups 6 Squat cleans RX(135/95) MRX(115/75) M+(75/55) 9 Box jumps RX(24/20) MRX(20/12) MRX(12)...
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Friday, April 20

Complete in any order, but you must finish one section before moving on to another. A) 3 sets: (45-60 sec rest between sets) 10 heavy unbroken dead lifts (pronated grip) * 10 Glute ham raises B) 3 sets: (45-60 sec...
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Thursday, April 19

A) 5×10 Push press *1 sec pause at the top (heavy but unbroken) B) 3 sets: (1 minute rest btw sets) 15 Strict dips (unbroken, so use a band) 20 Floor presses (go lighter to go unbroken) C) For quality:...
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Wednesday, April 18

A) 3 sets: (45-60 sec rest between sets) 12 BB Back squat * 20 DB rev alt lunges B) 3 Rounds for times: (60 sec recovery btw rounds) 20 DB walking lunges* 20 DB or BB stationary lunges* 20 BW...
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Tuesday, April 17

Buy in: 2 sets: 12 Strict chin ups *1 sec pause at the BOTTOM of each rep 10 Wall squats 12 Hip extensions *1 sec pause at the top of each rep Strength: 3 sets: (45-60 sec rest between set)...
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Monday, April 16

Buy in: 2 sets: 12 Strict chin ups *1 sec pause at the BOTTOM of each rep 10 Wall squats 12 Hip extensions *1 sec pause at the top of each rep Strength: 2 sets: (45-60 sec rest between sets)...
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Friday, April 13

Complete in any order, but you must finish one section before moving on to another. A) 3 sets: (45-60 sec rest between sets) 10 heavy unbroken dead lifts * 10 Glute ham raises B) 3 sets: (45-60 sec rest between...
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