Posts filed under: Daily WOD

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...
Continue Reading →

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...
Continue Reading →

Wednesday, June 6

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) 4 Rounds for time: (2 minute recovery btw rounds) 300/250m row 200m run...
Continue Reading →

Tuesday, June 5

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...
Continue Reading →

Monday, June 4

A) *Nasal breathing only for entire heat up: 90 sec on assault bike @ 60-65/50-55 RPM then, 2 sets of: 12 Weighted lateral lunges (6 ea. side) 10 Single arm DB up right rows (10 ea. side) 8 Hip raises,...
Continue Reading →

Friday, June 1

A) Close grip bench press: 5×10 @ 80% of 1RM B) 7 Rounds: 20 sec ALL OUT! on assault bike 2:40 recovery...
Continue Reading →

Thursday, May 31

A) 3 Sets for times: 100% effort Each set needs to be all out efforts, no holding back! 250/200m Row 15 KB swings (70/55) 20 burpees 15 KB swings 250/200m Row 6 minute recovery btw sets...
Continue Reading →

Wednesday, May 30

A) 1 set: 50 Wall balls (20/16) Max muscle ups OR kipping pull ups Max HSPU OR DB strict presses (50’s/35’s) B) EMOM for 10 minutes 2 Squat clean thrusters (135-155/85-115) C) For time: 30/20 Cal bike...
Continue Reading →

Tuesday, May 29

A) For time: 20 Dead lifts (245/165) 30 Box jumps (24/20) 40 KB swings (55/35) 50 Double unders OR 50 Single leg single under (25 ea. side) 50 Cal row 50 Double unders OR 50 Single leg single under (25...
Continue Reading →

Friday, May 25

A) Close grip bench: 6×3 @ 85% of 5RM @31×1 TEMPO B) For time: 21-15-9 Thruster (95/65) *1 sec pause at the top of each rep Burpee over bar Box jump (24/20)...
Continue Reading →