Daily WOD

/Daily WOD

June 2017

Jun 21, 2017

Close Grip Chin-ups: 5 x 5. Rest 90s-2:00 Options: - Partner Assisted - Bodyweight - Add additional weight. - Supinated Grip - All 5 sets should be "work" sets so peform 2-3 warm-up sets.   AMRAP 20: 50 double unders  25 squats 15 SDHP (53, 35) 15 Box Jumps w. step down (24, 20) Rx+:(Add [...]

Jun 21, 2017

Close Grip Chin-ups: 5 x 5. Rest 90s-2:00 Options: - Partner Assisted - Bodyweight - Add additional weight. - Supinated Grip - All 5 sets should be "work" sets so peform 2-3 warm-up sets.   AMRAP 20: 50 double unders  25 squats 15 SDHP (53, 35) 15 Box Jumps w. step down (24, 20) Rx+:(Add [...]

Jun 20, 2017

Hang Power Snatch: 5 x 4. Rest 90s. - Add weight each set, but focus on your ability to cycle the barbell through ROM. - Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.   "Tunnel Vision" 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees over the Bar 9 OHS (135, 95) L3: (115, [...]

Jun 20, 2017

Hang Power Snatch: 5 x 4. Rest 90s. - Add weight each set, but focus on your ability to cycle the barbell through ROM. - Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.   "Tunnel Vision" 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees over the Bar 9 OHS (135, 95) L3: (115, [...]

Jun 19,2017

Back Squat Wave: 3-2-1-3-2-1+. Rest 2:00 - Second Wave heavier than first wave. - Beg: 5 x 5, adding if form permits. - Last set is AMRAP set.   "Backhand" In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, 95) L2: (115, 75) L1: (95, [...]

Jun 19,2017

Back Squat Wave: 3-2-1-3-2-1+. Rest 2:00 - Second Wave heavier than first wave. - Beg: 5 x 5, adding if form permits. - Last set is AMRAP set.   "Backhand" In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, 95) L2: (115, 75) L1: (95, [...]

Jun 16, 2017

3 Rounds of: 1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s. 1b) Bent-over rear lateral raises x 10-15. Rest 30s. 1c) L-Sit x 10-20s. Rest 30s.   For total time: Run 800m 21 T2B 21 Hang Power Snatch (95, 65) Rest 3:00 Run 600m 15 T2B 15 Hang [...]

Jun 16, 2017

3 Rounds of: 1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s. 1b) Bent-over rear lateral raises x 10-15. Rest 30s. 1c) L-Sit x 10-20s. Rest 30s.   For total time: Run 800m 21 T2B 21 Hang Power Snatch (95, 65) Rest 3:00 Run 600m 15 T2B 15 Hang [...]

Jun 15, 2017

1) Shoulder Press: 1RM. Rest 2:00 - Take 8-10 sets Foundation: 5 x 5, adding. 2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.   AMRAP 12: 10 KBS (53, 35) 10 Wallballs (20, 14) L3: (45, 25) L2: (35, 20) L1: (35, 25 Rus Swing)   Extra Credit: - 100 Banded Pushdowns with [...]

Jun 14, 2017

EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Ball Slams Minute 5: 10-30s Handstand Hold Minute 6: 45s Farmer Carries (70, 53)   Extra Credit: Side Plank: 3 x 20s ea. Rest 30s.