Daily WOD

Daily WOD

Thursday, April 12

A) 5×10 Push press *1 sec pause at the top (heavy but unbroken) B) 3 sets: (1 minute rest btw sets) 15 Strict dips (unbroken, so use a band) 20 Floor presses (go lighter to go unbroken) C) For time:...
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Wednesday, April 11

Buy in 3 sets: 25 Wall balls 7 Chin ups *2 sec pause at the top 15-20 sec L sit Metcon: Every 4 minutes for 24 minutes (6 sets) 100m run (first stop sign) 12 TTB 3 Heavy squat snatches...
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Tuesday, April 10

Buy in 3 sets: 25 Wall balls 7 Strict chin ups with a 2 sec hold at the top of each rep Conditioning: 3 sets: 3 minute recovery btw sets 30/25 Cal row 25 Burpees 20/15 Cal bike...
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Monday, April 9

Buy in 3 sets: 25 Wall balls 7 Strict chin ups with a 2 sec hold at the top of each rep Strength For time: (4 minute time cap) 200ft Walking lunge (55’s/35’s)*KB’s Conditioning: 10 minute AMRAP: 200m run (speed...
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Friday, April 6

A. 3 sets: (45-60 sec rest between sets) 8 Sumo Deadlift* Strict chin up until failure *use band B. 3 sets: (45-60 sec rest between sets) 12 BB Bent over row (supinated grip)* 12 BB Bent over row (pronated grip)...
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Thursday, April 5

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Conditioning: 5 rounds for total OHS: (2 minute recovery btw rounds) Row 200m/150m in 60 seconds, in the remaining time complete...
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Wednesday, April 4

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Strength & Conditioning: EMOM for 20 minutes odd: 10 Burpees over bar even: 2 Hang squat clean and jerks (heavy) *2...
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Tuesday, April 3

Buy in: 3 sets: 20 Windmills (10 ea. side) 15 GHD sit ups 45sec HS hold (nose to wall) Conditioning: For total time: (12 minute time cap) 20 Handstand push ups then, 4 Rounds of: 20 KB swings RX(55/35) MRX(45/30)...
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Monday, April 2

Buy in: 3 sets: 10 Windmills 15 GHD sit ups 45sec HS hold (nose to wall) Strength: 3 sets: (45-60 sec rest between set) 12 Front Squat * 12 Bulgarian lunges *one sec pause at the bottom of each front...
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Friday, March 30

A. 3 sets: (45-60 sec rest between sets) 12 BB Bench* 12 DB bench press B. 3 sets: (46-60 sec rest between sets) 12 Inc DB bench press * 12 Inc DB flyes C. 2 set: (45-60 sec rest between...
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