Posts filed under: Daily WOD

Monday, April 9

Buy in 3 sets: 25 Wall balls 7 Strict chin ups with a 2 sec hold at the top of each rep Strength For time: (4 minute time cap) 200ft Walking lunge (55’s/35’s)*KB’s Conditioning: 10 minute AMRAP: 200m run (speed...
Continue Reading →

Friday, April 6

A. 3 sets: (45-60 sec rest between sets) 8 Sumo Deadlift* Strict chin up until failure *use band B. 3 sets: (45-60 sec rest between sets) 12 BB Bent over row (supinated grip)* 12 BB Bent over row (pronated grip)...
Continue Reading →

Thursday, April 5

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Conditioning: 5 rounds for total OHS: (2 minute recovery btw rounds) Row 200m/150m in 60 seconds, in the remaining time complete...
Continue Reading →

Wednesday, April 4

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Strength & Conditioning: EMOM for 20 minutes odd: 10 Burpees over bar even: 2 Hang squat clean and jerks (heavy) *2...
Continue Reading →

Tuesday, April 3

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Conditioning: For total time: (12 minute time cap) 20 Handstand push ups then, 4 Rounds of: 20 KB swings RX(55/35) MRX(45/30)...
Continue Reading →

Monday, April 2

Buy in: 3 sets: 10 Windmills 15 GHD sit ups 45sec HS hold (nose to wall) Strength: 3 sets: (45-60 sec rest between set) 12 Front Squat * 12 Bulgarian lunges *one sec pause at the bottom of each front...
Continue Reading →

Friday, March 30

A. 3 sets: (45-60 sec rest between sets) 12 BB Bench* 12 DB bench press B. 3 sets: (46-60 sec rest between sets) 12 Inc DB bench press * 12 Inc DB flyes C. 2 set: (45-60 sec rest between...
Continue Reading →

Thursday, March 29

The open is OVER!!!! We’ve had more people sign up this year than any other year before. So many PRs and amazing memories in the 2018 open and we couldn’t be more proud of all of you. Now that the...
Continue Reading →

Wednesday, March 28

The open is OVER!!!! We’ve had more people sign up this year than any other year before. So many PRs and amazing memories in the 2018 open and we couldn’t be more proud of all of you. Now that the...
Continue Reading →

Tuesday, March 27

The open is OVER!!!! We’ve had more people sign up this year than any other year before. So many PRs and amazing memories in the 2018 open and we couldn’t be more proud of all of you. Now that the...
Continue Reading →