Daily WOD

Daily WOD

Friday, February 9

A) For time: 200 Singles 100 Sit ups 50 Burpees 25 Overhead squats (135/95)...
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Thursday, February 8

4 Rounds for total wall balls :(3 minute recovery btw rounds) In 3 minutes for 15/10 Cal bike 15/10 Cal row Max wall balls in the remaining time (20/16)...
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Wednesday, February 7

A) 3x500m row *1-2 min rest btw sets SPM @ 30+ B) 15 Minute AMRAP: 6 Muscle ups OR 12 C2B pull ups OR 12 Ring pull ups 8 Hang power cleans (155/105) 12 Box jumps (24/20)...
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Tuesday, February 6

A) 8 Rounds: on assault bike :20 sec ON 2:40 Recovery B) Collect 50 TTB in the duration of class...
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Monday, February 5

A) Back squats 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% B) 25 Rounds for time: 2 Squat snatches (135/95) 4 Burpee over bars...
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Friday, February 2

A) 3 sets: 15 DB floor presses 20 Alternating upright rows 20 GHD sit ups B) For time: 1/.7 mile assault bike then, 10 Rounds of: 1 Squat snatch (155/105) 2 Muscle ups 3 Thrusters...
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Thursday, February 1

A) 5 Rounds for time: 500m row 10 Thrusters (115/75)...
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Wednesday, January 31

A) 2 sets: (2 minutes rest btw sets) 8 Front squats @ 80% of 5RM B) For time: 150 Sit ups 100 push ups...
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Tuesday, January 30

A) 3 sets: 15 Dips 30 Wall balls (20/16) B) For time: 1500m row 50 DB snatches (50/35) 40 C2B OR Pull ups (depending on your level of fitness) 30 Box jump overs (24/20)...
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Monday, January 29

A) Back squats 7 @ 65% 5 @ 70% 3 @ 75% 7 @ 70% 5 @ 75% 3 @ 80% B) 20 Minute AMRAP 25 Thrusters (barbell) 25 Burpees 25 SHDP (barbell)...
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