Posts filed under: Daily WOD

Monday, October 23

A) “Artie” 20 Minute AMRAP: 5 Pull ups 10 Push ups 15 Air squats 5 Pull ups 10 Thrusters (95/65) *1 sec pause at the top of each rep Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York,...
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Friday, October 20

A) Bench press: 8-6-4-2-2 (as heavy as possible) B) 6 Rounds for time: 10 Back rack in place lunges (75/55) 5 OHS (same bar) 10 Strict presses (same bar) *1 sec pause at the top of each rep...
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Thursday, October 19

A) EMOM for 30 minutes 1) 10 Muscle cleans (135/95) *NO RE BENDING THE KNEE IN THE CATCH. 2) 10/5 Calorie bike SPRINT 3) 5 Strict HSPU...
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Wednesday, October 18

A) 15 minutes to build to a heavy 1RM squat snatch (not all time) B) 4 Rounds for time: 400m run 6 Squat snatches @ 80% of todays 1RM...
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Tuesday, October 17

A) 4 minute AMRAP: 500m row 10 Burpee box jumps (24/20) 20 Toes to bar 30 S2OH (115/75) *1 sec pause at the top of each rep 40 KB swings (55/35) 50 Double unders rest 3 minutes 6 minute AMRAP:...
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Monday, October 16

A) Back squat 5×5 @ 80% Complete 5 reps every 2 minutes B) For max meters: 8 Minutes row C) For time: 200m run 21 Thrusters (95/65) *1 sec pause at the top of each rep 10 Burpees 200m run...
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October 13

A) Bench press 10-8-6-4-2 (rest as needed between sets) B) For time: 50-40-30-20-10 of jumping lunges Sit ups...
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Thursday, October 12

A) Complete each for time: 1) 500m ski erg 2) 40 Ring dips 3) 30 HSPU 4) 100 Double unders 5) 30 OHS (115/75)...
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Tuesday, October 10

A) Every 90 sec for 10.5 minutes Squat snatch + hang squat snatch + high hang squat snatch B) 16 minute AMRAP 200m run (speed bump) 5 Power cleans (155/105) *increase by 1 rep each round 5 Bounding box jumps...
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Monday, October 9

Normal hours today A) Back squat 5×5 @ 75% Complete 5 reps every 90 seconds B) 3 rounds for times: (2 minutes rest between rounds) 21 Thrusters (95/65) 21 Burpees over bar...
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