Daily WOD

Daily WOD

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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Thursday, May 10

In teams of 2: For total time: 6 Rounds (3 rounds each) 15 Lateral burpee box jumps (24/20) right into, 6 Rounds (3 rounds each) Speed bump and back with 45/25 lb plate right into, 6 Rounds (3 rounds each)...
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Wednesday, May 9

Buy in: 3 sets: 10 Alt heavy DB snatches (5 ea. side) 20 GHD sit ups 2 Rope climbs Strength: 1RM Snatch Conditioning: 2 Rounds for time: (rest as needed btw rounds) 25/18 Cal bike 30 Wall balls (20/14) 35...
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Tuesday, May 8

A) “Uncle Ralph” For time: 2 Mile run 30 Thrusters (95/65) *1 sec pause at the top of EVERY rep 30 Lateral burps over bar...
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Monday, May 7

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 Squat snatches RX(115/75) MRX(95/65) M+(55/35) 9 Box jumps...
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