Daily WOD

Daily WOD

Wednesday, October 4

A) For time: 150 Sit ups B) Complete 1 round every 4 minutes for 20 minutes (5 rounds) 20/15 Calorie row 10 Hang power cleans RX(165/110) MRX(125/75) M+(75/55) 12 Box jump overs (24/20)...
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Tuesday, October 3

Warm up: 1 Mile run for time: ALL OUT A) 3 sets: (45-60 sec rest between sets) 12 Flat bench * 16 Inc DB bench press B) 3 sets: (45-60 sec rest between sets) 12 BB strict Press * 12...
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Monday, October 2

A) 2×7 Minute row SPM 24-28 B) 3 sets: (45-60 sec rest between sets, NO MORE) 12 Back Squat * 16 DB walking lunges C) 3 sets: (45-60 sec rest between set) 20 DB walking lunges* 20 DB stationary lunges*...
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Friday, September

A) For time: 50 Bar facing burpees B) EMOM for 10 minutes 3 TNG Squat cleans (as heavy as possible) C) For time: 100 jumping lunges...
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Thursday, September 28

A) Find out when get here....
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Wednesday, September 27

A) 8×2 Minute row SPM 28-34 B) For time: 3 Rounds of 60 Sit ups 30 Push ups...
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Tuesday, September 26

A) (AS HEAVY AS POSSIBLE) Every 90 sec for 9 minutes Squat snatch + hang squat snatch + high hang squat snatch B) “Helen + 1” 3 Rounds for time: 400m run 21 KB swings (55/35) 12 Pull ups 1...
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Monday, September 25

A) (Same as last week) Back squat 5×5 @ 70% Complete 5 reps every 90 seconds B) 3×5 Minute row (Feet Out) SPM 20-24 C) For time: 100 Wall balls (20) *every time you drop or stop complete 7 push...
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Friday, September

A) For time: 50 Bar facing burpees B) Every 90 sec for 7 sets *Increase weight every set Clean from 2″ of floor + low hang clean + hang clean C) 2 Rounds for time: 20 Unbroken wall balls (20/16)...
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Thursday, September 21

I will think less of you if you’re not here. A) For time: 5k run...
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