Daily WOD

/Daily WOD

July 2017

Jun 3, 2017

Power Clean: 1RM. Rest 2:00 - 8-10 Total Sets - Beg: 10 x 2 working technique   Open WOD 11.5 AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 Wallballs (20, 14) L3: (115, 75) L2: (95, 65) (Knee Lifts) (14, 10) L1: (75, 55) (Knee Lifts) (10, 8) Extra Credit: 50-100 Banded Leg [...]

June 2017

Jun 30, 2017

EMOM 10: 2 Sumo Deadlifts for Speed @80% - Reset on each rep - No Box Jumps this week - After deadlifts, warm-up hang squat cleans.   Every 4:00 x 4 Sets: 10 Hang Squat Cleans (115, 75) 200 Meter Run Rx+:(135, 95) L3: (95, 65) L2: (75, 55) L1: (65, 35) Score = fastest [...]

Jun 29, 2017

3 Rounds of: 1a) Front Rack Carry x 100 Meters. Rest 30s. 1b) DB Hammer Curls x 8-10. Rest 30s. 1c) Hollow Hold x 15-25s. Rest 30s.   Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Distance Running *One person works. Score [...]

Jun 29, 2017

3 Rounds of: 1a) Front Rack Carry x 100 Meters. Rest 30s. 1b) DB Hammer Curls x 8-10. Rest 30s. 1c) Hollow Hold x 15-25s. Rest 30s.   Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Distance Running *One person works. Score [...]

Jun 28, 2017

1) Close Grip Bench Press: Work up to a 1RM. Rest 2:00 - Take 6-8 sets to build to a max. 2) Warm-up Power Snatches for Metcon   "Up the Wall" AMRAP 11: 1 Rope Climb 10 T2B 15 Power Snatch (75, 55) Rx+:(Legless RC) (95, 65) L3: (65, 35) (3 Strict Chin-ups) L2: (55, [...]

Jun 27, 2017

Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: - Post or band assisted - Box Pistol - Single Leg Movement ie. lunge   For time: Row 500 meters 50 KBS (70, 53) 100 Double Unders Row 400 meters 50 Alt. Pistols 75 Double Unders Row 50 Calories 25 Double Unders 50 [...]

Jun 26, 2017

Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.   AMRAP 10: 25 Power Cleans (95, 65) 50 Thrusters (95, 65) L3: (75, 55) L2: (65, 35) L1: (45, 25)   Extra Credit: Single Leg BB RDLs: 3 x 6 ea. Rest 60s.

Jun 23, 2017

EMOM 10: ODD Minutes: 5 Sumo Deadlifts for Speed @70% - Reset on each rep EVEN Minutes: 3 High Box Jumps   "Macho Man" EMOM as long as possible: 3 Power Cleans (155, 105) 3 Front Squats 3 Jerks Score = last completed round Rx+:(185, 125) L3: (135, 95) L2: (115, 75) L1: (75, 55) [...]

Jun 22, 2017

Spend 10:00 Practicing: - Candlesticks - Pistols. *Pistols are in Tuesdays workout.   "Push Carry" 10 Rounds of in teams of 2: 10 Front Rack Walking Lunges (95, 65) 10 Hollow Rocks 100 Meter Farmer Carry (70, 53) *One athlete completes a full round at a time.   Extra Credit: Softball in Glutes x 60s [...]

Jun 22, 2017

Spend 10:00 Practicing: - Candlesticks - Pistols. *Pistols are in Tuesdays workout.   "Push Carry" 10 Rounds of in teams of 2: 10 Front Rack Walking Lunges (95, 65) 10 Hollow Rocks 100 Meter Farmer Carry (70, 53) *One athlete completes a full round at a time.   Extra Credit: Softball in Glutes x 60s [...]