Daily WOD

Daily WOD

Tuesday, December 12

A) 4 Rounds for times: (4 minute recovery between rounds) 20/12 Cal bike 15/10 Cal row 5 Front squats (185/125) *from floor...
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Monday, December 11

A) For time: (20 min CAP) 150 Wall balls (20/16) 90 Double unders 30 Muscle ups OR 60 Strict chin ups...
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Friday, December 8

A) “Death by toes to bar” With a continuously running clock do one TTB the first minute, two TTB the second minute, three TTB the third minute… continuing as long as you are able. Use as many sets each minute...
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Thursday, December 7

A) “JT” 21-15-9 Handstand push ups Ring dips Push ups...
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Wednesday, December 6

A) 20 Minute AMRAP: 100ft walking lunge 50 Double unders 25 Sit ups...
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Tuesday, December 5

A) 4 Rounds for times: (3-4 minute recovery between rounds) 20/12 Cal bike 15 Burpees 5 Dead lifts (315/225) *all dead lifts should be unbroken...
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Monday, December 4

For time: (20 Minute CAP) 60 Calorie row 50 Toes to bars 40 Wall ball (20/16) 30 Power cleans (135/95) 20 muscle-ups OR 35 Strict pull ups...
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Friday, December 1

A) “Death by pull ups” With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as...
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Thursday, November 30

A) 15 minutes to build to a heavy overhead squat B) For time: 3 Rounds 400m run 12 OHS (155/105)...
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Wednesday, November 29

A) Build to a heavy dead lift B) For time: 750m row 40 Box jumps (24/20) 20 HSPU...
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