Posts filed under: Daily WOD

Thursday, May 24

A) For time: 24 Turkish get ups (55/35) *12 ea. side B) 20 minute AMRAP: 20 Wall balls (20/16) 400m run *I go you go *you rest while your partner works...
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Wednesday, May 23

A) For time: 50 Burpees B) Build to a heavy squat snatch C) 4 Rounds for time: 400m run 5 Squat snatches (155/105)...
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Tuesday, May 22

Buy in: 2 sets: 10 DB power cleans (50/35) 20 UNBROKEN strict pull ups (use band) 20 GHD sit ups Conditioning: 2 Rounds for max reps: 90 sec max calorie assault bike 90 sec recovery 90 sec max calorie row...
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Monday, May 21

Buy in: 2 sets: 10 DB power cleans (50/35) 10 TTB 20 GHD sit ups Conditioning: 15 Minute AMRAP: 100 Double unders OR 100 Single leg singles (50 ea. leg) 50 Air squats 25 HSPU OR 8 Wall climbs...
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Friday, May 18

A) Close grip bench: 5×5 @ 80% of 5RM @31×1 TEMPO B) 4 Rounds for time: 400m run 15 S2OH (115/75) *1 sec pause at the top of each rep...
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Thursday, May 17

A) In teams of 2: 20 Minute AMRAP: 50 Wall balls (1 for 1) *partner one throws it up partner two catches and throws it back to partner one (25 ea.) 25 synchro pull ups (both partners have to move...
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Wednesday, May 16

A) EMOM for 24 minutes: 1) 10/5 Cal bike 2) 35 Double unders OR 35 lateral bar hops 3) 5 Hang power cleans (185/125)...
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Tuesday, May 15

A) 4 Rounds for times: (4 Minute recovery btw rounds) 500m row 10 S2OH (135/95) *1 sec pause at the top of each rep 15 Lateral burpees over bar...
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Monday, May 14

Buy in: 3 sets: 10 Alt heavy DB snatches (5 ea. side) 20 GHD sit ups 2 Rope climbs Conditioning: 20 Minute AMRAP: 3 Muscle ups OR 6 Heavy wall balls 6 Pronated grip deadlifts RX (245/165) MRX(205/135) M+(135/95) 9...
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Friday, May 11

A) Close grip bench: 5×5 @ 80% of 5RM *if you do not have your 5RM then you will find it instead. B) EMOM for 20 minutes Odd: 10 TTB Even: ANYTHING YOU WANT...
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