Daily WOD

Daily WOD

Wednesday, August 9

A) EMOM for 7 minutes 5 front squats (185/125) *take bar from floor B) EMOM for as long as possible (20 minute cap) 10 burpees…OR 10 burpees over bar…you choose....
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Tuesday, August 8

A) 2 sets: 12 HSPU OR 15 dips 30 sec l-sit 25 unbroken wall balls B) 3 sets: For times: 500m row 15 clean and jerks (115/75) rest 3 minutes between sets *ONE SECOND PAUSE AT THE TOP OF EACH...
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Monday, August 7

A) 2 sets: 50 double unders 10 double KB cleans (55/35) 10 toes to bar B) “Nasty girls” 3 rounds for time: 50 air squats 7 muscle ups 10 hang power cleans (135/95)...
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Friday, August 4

A) Bench press: 5-5-5-3 B) 6 sets: heavy 50ft prowler push (do not count warm up sets, once it’s heavy start counting) C) For time: 30 box jump overs (24/20) 30 v-ups 30 box jump overs...
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Thursday, August 3

A) 3 sets: 20 DB flat bench flys 20 DB skull crushers 40 sit ups B) 2 rounds for time: 25 burpees 50 wall balls (20/16) 400m run...
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Wednesday, August 2

A) For times: 800m run rest 3 minutes 800m run *collect 40 push ups during the 3 minutes rest B) 2 rounds for time: 200m walking lunge 400m run...
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Tuesday, August 1

A) 2 sets: 10 HSPU OR 15 dips 30 sec l sit 25 unbroken wall balls B) 3 sets: For times: 500m row 20 SOH (115/75) 10 burpees over bar rest 3 minutes between sets...
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Monday, July 31

ATTENTION: This Wednesday we will meet at the Herricks High School track for the WOD. Please spread the word so no one misses it. A) “The Girl Next Door” 2 Rounds for time: 100 Air squats 15 Muscle ups OR...
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Friday, July 28

A) Bench press: 5-5-3-3 B) build to a heavy 100ft prowler push C) 2 minutes max Calories on rower rest 1 minute 2 minutes max Calories on rower Score total Calories...
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Thursday, July 27

A) 20 minute AMRAP: 200m single arm farmer carry (speed bump and back) (55/35) 100m (right arm) 100m (left arm) 25 wall balls (20/16) B) 50 Single arm DB bent over rows 50s/35s (right arm) 50 Single arm DB bent...
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